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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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I understand and it makes sense. And you might be able to stop the osteopenia/osteoporosis train in its tracks which would be great! I have osteopenia and am wonder if and when, I'll have to consider meds. The only weird thing is that my bone density numbers haven't changed in 6.5 years but that could change, alas.
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2 ReactionsI noticed a slight balance problem after surgery for a shattered humerus. I just looked up proprioceptors. This is so interesting. And imformative. I have been doing balance exercises. I also have to hold on in the shower when shampooing my hair. So I guess I'm not alone. I read tai chi is good for this condition and will try it for sure. I will never stop looking for ways to improve my health. I will be proactive. Thank you for posting.
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4 ReactionsI have Ménière's disease apart from osteoporosis. So my balance is not good, to put it mildly. One thing I found that has helped me is to practice balance - not necessarily in a class but as part of the day. Putting the weight on only one foot when waiting for the lift or the bus or when queuing for coffee - essentially any time you're standing still with a few minutes to spare. This doesn't sound like much but these days I don't seem to stumble as much and when I do, I find it easier to get my footing back. I'm in my late seventies and every little helps.
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10 ReactionsHi there, this sounds like good advice. And yes, if you can incorporate it into the day, even better. I try standing on one foot while brushing my teeth. It's amazing to me just how much these small things add up.
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3 Reactions@bobbi2014
That’s great what you are doing during the day and is actually part of my active senior gym class routine. We balance on 1 foot for a 3, 4 and then 5 count. Then leg out to the side and also leg back for the same counts. There are other parts to this basic exercise we do. Core strength is important too. It’s easy to incorporate many good movements and stretches during the day and becomes automatic after a while…..all helping balance.
One thing he stresses is, when standing still, stand with the legs slightly apart. If you have to turn around or to one side you won’t lose your balance that way. Preventing falling is the main goal of his class..so balance, core strength and flexibility (stretching) are vital.
Good for you for thinking of that and it’s amazing how fast it improves your balance.
FL Mary
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6 ReactionsI balance on one leg while brushing my teeth, do one legged deadlift type moves while picking each utensil out of the dishwasher.
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3 ReactionsI am going to check with out center to see what we have for stretch & balance classes . I do short routine at night with a few exercises I picked up here and there Like side leg lifts for hip flexors that help with balance a little yoga. Know I need more.
Thanks great idea
Vanessa
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1 ReactionThat helps my lower back when it starts to get achy. I think that old whoever designed old saloons with a brass footrail on the floor, parallel to the base of the bar knew that its just a more comfortable way to stand. Thus keep the customers at the bar happy and able to stand there longer.
We used to do a 'posture' in yoga where we'd just stand but mentally and physically reposition our bodies so the toes carried the weight and not just the heel and mid-foot. I always felt that I would fall over forward and had to practice standing whole-footed. It shifted my center of gravity forward just a little but really helped my balance a lot.
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2 ReactionsThe thing about formal exercise classes (apart from the cost) is that regular attendance requires discipline and, for many women, finding the mental and physical energy after a day juggling career and children to opt for sweating in a gym over watching TV/reading a good book with a tub of ice cream. I'm retired so I have fewer excuses than most people not to go to some sort of exercise classes. But I look out the window and it is windy and raining/hot and stiffling/cold and icy and I look at the comfort of the couch. Standing on one leg while waiting for the elevator requires fat less willpower. A cartoon comes to mind. The doctor says to his fat elderly and unfit patient："There is no reason you can't live a long and productive life if you give up all the things that make life worth living."
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4 ReactionsGood morning ... I've been researching weight bearing exercises and have no clue how to do them correctly without hurting myself. I joined the gym, told the instructor I was there for osteoporosis and weight bearing exercises. He pointed to a few machines, never explaining the proper way to use them. Though I try, I am so afraid I will do more harm than good with these machines. I have an upcoming appointment with an Endocrinologist I've not seen before and plan to ask him for a referral in Physical Therapy. I'm hoping they will teach me the proper way without adding hurtful pressure and possible fracture on my body. I'd like any information you can offer on weight bearing. Thanks!
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