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Exercise to strengthen bones (for osteoporosis)
It's been a challenge to find accurate information about exercise to strengthen bones. For me it's been a long process of culling out the information that is based on real research. The following seem to help according to the research data I have been able to find.
Balance training -- some say this strengthens bones, others that it simply reduces falls. But, either way, the end result is to reduce fracture risk. A web search will provide many exercises. Tai Chi improves balance.
Swimming -- this is disputed because it's not weight bearing. But there is a body of research that shows benefit for bone density. For example, one meta-analysis report found that 3-6 hours of swimming/week increases bone density. More time decreases bone density because the body is non-weight bearing for too long. Less is not enough.
Weight bearing exercises -- many reports provide extensive research demonstrating the benefit of correct exercises done in the correct way. The problem is finding out which are those exercises and how to do them. It took me months to track this down, but I was able to find the information and I can share if requested.
Walking -- If done as a weight bearing exercise this can help. That means using a weighted vest, or doing the kind of walking that results in significant impact -- for example jogging, climbing stairs, climbing stairs two at a time, jumping, dancing. It seems that walking around at a normal pace does not increase bone density.
Do not help: My research shows that the following don't help with bone density: Yoga, tai chi, pilates. However , in my opinion un-backed by any research, these could help if they were adapted to provide bone strengthening.
If anyone is interested, please advise of specific questions and I will endeavor to provide links or upload documents.
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Dr Loren Fishman has studied the effects of yoga on osteoporosis (you can google this easily ,and it comes up on NIH site), as well as conditions like frozen shoulder, and has found significant bone benefit to yoga.
Having said that, I've done yoga for years, as well as weight lifting, running, swimming, biking (triathlon and training for triathlon), and I've just been diagnosed with fairly advanced osteoporosis of non-vertebral bones, including the radius of my dominant arm. SO frustrating!
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2 ReactionsHi @nancyoinnc, I'm happy you mentioned Dr. Fishman's, Twelve Poses vs Osteoporosis. I've been doing yoga for six weeks now. I like that it goes quickly and is not tedious like the Algaecal versions that are also on line. I also found his exercise, the modified headstand for rotator cuff, has greatly helped my shoulder. Dr. Fishman is a treasure.
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3 ReactionsI gave my 10 lb weighted vest to a trainer who lives in our neighborhood after I heard Sara Meeks, a Physical Therapist who specializes in osteoporosis, say it could cause compression fractures. I don't think it's a good idea for someone with a weak spine as it would push down. It's probably a good training tool for someone with strong bones.
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2 ReactionsIt's good news that vertebral density is fine. Do you plan to take osteoporosis meds to address the non-vertebrae or is there something else that can help?
Boy, do I know what you mean. That happens to me almost every day. Does anyone know what’s causing this?
Some balance issues are inner-ear issues so that might be worth checking out. I know someone was having dizzy spells witg balance issues and finally found out that it was due to tiny crystals in his inner ear that got out of line. Simple exercises solved the problem and the diagnosis was none of the scary things he feared.
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1 ReactionFrom a Mayo website just FYI and for what it's worth
"Many medical conditions can cause balance problems. However, most balance problems result from issues in your balance organ in the inner ear (vestibular system)."
Symptoms
Signs and symptoms of balance problems include:
Sense of motion or spinning (vertigo)
Feeling of faintness or lightheadedness (presyncope)
Loss of balance or unsteadiness
Falling or feeling like you might fall
Feeling a floating sensation or dizziness
Vision changes, such as blurriness
Confusion
https://www.mayoclinic.org/diseases-conditions/balance-problems/symptoms-causes/syc-20350474
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4 ReactionsI don't have much recourse other than meds, at this point. My mom is 101, and the prospect of more fractures requiring surgery in the next 25-35 years(if I take after her in longevity) is discouraging.
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2 ReactionsA physical therapist explained to me, after I had a hip replacement and was having balance trouble, any change to major proprioceptors can throw off your balance. Sugery last year on my spine has given me seriously changed proprioception! Closing my eyes in the shower to wash my hair is the worst -- I have to hang onto the shower curtain rod. Going down stairs is sometimes challenging. I found a book about exercises to help with balance. So far, it's very slow slow going.
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3 ReactionsMaybe there's a point in time when your body will recognize a 'new normal' and adjust rebalance in a sense? The brain/muscle feedback loops sometimes take a while to register new information and there's a lot of healing that can happen after a plateau turns out to have been a temporary resting place not permanent endpoint. When my brother had hip and knee replacement, he wasn't OK after the prescribed P/T and we lobbied for more. The insurance company declined but we appealed and won. And the additional 4 months of P/T made a huge difference.
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