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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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Bunky is referring to this video about dealing with fractures, I believe.
https://melioguide.com/osteoporosis-treatment/treat-compression-fracture/#commentsThank you for the information. I would like to know more about weighted exercise. For every article I read, I can find one that contradicts it. Hard to know what to do.
I was very disappointed to read this
https://www.nytimes.com/2016/04/02/health/exercise-is-not-the-path-to-strong-bones.html
I would follow the research. A place to start:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6323511/pdf/BMRI2018-4840531.pdf
Will jump roping help osteoporosis? I am looking for something on the simple side I can do at home. Thank you for any assistance.
Hi @missmay, you may want to check out Dr, Loren Fishman's 12 Poses vs. Osteoporosis. He is a doctor of rehabilitation medicine with Columbia University and a student of yoga himself. The yoga poses he selected have been proven to increase bone density and there are versions for osteoporosis, osteopenia, and the regular poses. Margaret Martin, Melioguide, is also a very good resource for exercises. Bob and Brad, Physical Therapists, have a podcast with Sara Meeks called "osteoporosis - there is something you can do" that is quite detailed. She explains what weight bearing exercise is. All these resources are available on YouTube and available by googling.
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2 ReactionsI apologize for long delay in responding. My settings were incorrect, so I did not receive notice of your request. The best information I could find is in the attached file. It is the BEST program. The exercise machines recommended are out of date, so you will need to work with a PT to develop a program using contemporary machines, or weights, or therabands. The BEST book is copyright, but it is available on Amazon. If you buy the complete book, you'll receive information about the rest of the exercises and other useful information. (The attached file is a small part of the book)
Ooops ... forgot to attach the file. Here it is.
BEST exerise program shorter (BEST-exerise-program-shorter.pdf)
Sorry for delay in response. See my separate response posted today in this chain of discussion. (in response to similar questions from dee5)
I wasn't able to access the article, @sheilad1, but the title is discouraging. Dr. Loren Fishman "12 Poses vs Osteoporosis" has a study in which participants who did the 12 yoga poses over 2 years increased their bone density. The bone density of the participants who did no yoga decreased. You can google for the YouTube video and also visit http://www.sciataca.org
Bob and Brad, physical therapists on the internet have a podcast with Sara Meeks, a physical therapist specializing in osteoporosis, in which they discuss exercises for osteoporosis, "Osteoporosis - There is Something You Can Do."
I hope this helps.
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