1. < Osteoporosis & Bone Health

Exercise to strengthen bones (for osteoporosis)

Posted by marcd @marcd, Feb 16, 2022

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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Teri | @tsc | Oct 18, 2022

I just came across this interview with Dr. Loren Fishman in which he describes his research and the positive results in his studies of selected yoga poses for osteoporosis:
https://www.morethananatomy.com/yoga-anatomy-articles

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06111945cc | @06111945cc | Oct 29, 2023

I’m in a continuing care community that has special machines for old people. Do you know how the machine should be used increase bone density?

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1 reply
Teri | @tsc | Oct 30, 2023
In reply to @06111945cc "I’m in a continuing care community that has special machines for old people. Do you know..." + (show)
@06111945cc

I’m in a continuing care community that has special machines for old people. Do you know how the machine should be used increase bone density?

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Hi @0611945cc, there must be physical therapists at the continuing care community who can assist you with that. If you know the names of the machines, maybe you can Google the name with "exercises to improve bones" and watch some videos.
Be careful not to do anything that could injure you.

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1 reply
ellymary | @ellymary | Nov 2, 2023
In reply to @johnbishop "@marcd, Thank you for starting this discussion. I found a collection of videos from Mayo Clinic..." + (show)
@johnbishop

@marcd, Thank you for starting this discussion. I found a collection of videos from Mayo Clinic that I think might also be helpful.

Strength training: How-to video collection: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046031

Here is a list of the available videos on the link above:

Body-weight exercises: You can do body-weight exercises with little or no equipment. Watch these strength training videos to see how they’re done.
— Abdominal crunch
— Lunge exercise
— Modified pushup
— Squat exercise
— Step-up exercise

Resistance-tubing exercises: You can do resistance-tubing exercises at home or on the go. These strength training videos will get you started.
— Bent-over row with resistance tubing
— Biceps curl with resistance tubing
— Hamstring curl with resistance tubing
— Hip abduction walk with resistance tubing
— How to choose resistance tubing
— Squat with resistance tubing
— Standing hip abduction with resistance tubing
— Triceps kickback with resistance tubing

Free-weight exercises: Wonder how to get the best results from free weights? These strength training videos will show you how.
— Bent-over row with dumbbell
— Biceps curl with barbell
— Biceps curl with dumbbell
— Calf raise with dumbbell
— Chest press with dumbbell
— Reverse fly with dumbbell
— Squat with dumbbell
— Triceps extension with dumbbell

Weight-machine exercises: Whether you use weight machines at home or at the gym, proper technique is essential. Brush up on the basics with these strength training videos.
— Biceps curl with weight machine
— Chest press with weight machine
— Knee extension with weight machine
— Lat pull-down with weight machine
— Lying hamstring curl with weight machine
— Seated hamstring curl with weight machine
— Seated leg press with weight machine
— Seated row with weight machine
— Triceps extension with weight machine

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Check with your Dr before doing any exercises as everyone is different and depending on the severity of the osteoporosis you might do some harm.

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ellymary | @ellymary | Nov 2, 2023
In reply to @tsc "Hi @0611945cc, there must be physical therapists at the continuing care community who can assist you..." + (show)
@tsc

Hi @0611945cc, there must be physical therapists at the continuing care community who can assist you with that. If you know the names of the machines, maybe you can Google the name with "exercises to improve bones" and watch some videos.
Be careful not to do anything that could injure you.

Jump to this post

Margaret Martin, a physical therapist specializing in Osteoporosis has a video » Building Bone »Google her.

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