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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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Hi @jip499, can you do yoga? There are 12 poses that have reversed bone loss devised by Dr. Loren Fishman, "12Poses vs Osteoporosis." Just Google his name and 12 Poses and you'll get the video on YouTube. There are three different versions, based on ability. For detailed explanation of the three poses google algaecal, 12 Poses vs. Osteoporosis.
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1 ReactionA UCSB physics professor with osteopenia thought that the DEXA data, upon which people were being put on drugs, is flawed because only part of the story. And not a sufficient condition for explaining more important bone strength. So he set out to find a better measure.
This video helps explain the Bone Mineral Strength Index (BMSi in the medical literature and studies) also called Bone Score. What's really encouraging is that osteoporosis drugs might increase bone score in as little as 7 weeks (sic), whereas increasing bone density takes much much longer.
So maybe people who need osteoporosis meds might be able to take them only as long as needed to improve bone health markers and not be captive to DEXA results and the ever-evolving FRAX score, now in version 4.2, based on DEXA results.
Please watch the video and read the explanatory comments, answered by Hansma. Note: Hansma was the impetus for the test creation and I assume has some financial interest. That doesn't bother me, if it works, but mention it as part of disclosure.
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How to Maximize Bone Health
YouTube video on bone strength with UCalSanta Barbara physics professor Paul Hansma, PhD.
https://m.youtube.com/watch?v=xwx9JMne3msMy endocrinologist told me that my daily exercise, walking, is at the top of the list for osteoporosis exercise. I walk briskly for two miles. I used to go to the gym for weight training, but not any more, because…COVID.
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6 ReactionsThe woman who created the osteopenia3.com website told me that she thought ankle weights helped her a lot. She started with light weights and would stand on leg, holding to something for security, and do various leg extensions, rotations and exercises with the other leg. Then switch legs. Over time she'd just use heavier weights. So she had the benefit of 'weight-bearing' for her legs without over-stressing on her back or lower back. She had osteoporosis 20 years ago, reversed it and still doesn't have it today. Her website is good in mentioning some known causes or triggers for bone loss. It's not up to date on all drug options but I found it helpful. And she was genuinely happy to hear that women are getting more proactive about preventing osteoporosis.
Oh, and she's not selling anything. Just shares her experience and journey.
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3 ReactionsMy balance is way off. Sometimes I literally find myself walking backward a couple of steps to get my balance and it's not because of alcohol. lol
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1 Reaction@callalloo it would, I think, be very unusual to reverse osteoporosis using leg weights. Perhaps she was borderline. I know with my osteoporosis I would not risk leg weights. It does put pressure on the spine. With fractures now, of course I would not try that approach. You would be surprised what movements affect the spine: opening jars for instance!
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1 ReactionI read this same osteopenia3.com website, have for years. It is much more than leg weights. All kinds of research, helps and hints related to food, medicine, exercise, environmental impacts, etc. Certainly adds perspective.
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1 ReactionShe did other things as well so maybe it was the combination of efforts that helped. She explains more on her osteopenia3.com website. I'm kind of picking and choosing what seems to make sense. And doing some of the Dr. Fishman yoga poses Teri mentioned. My most recent weight-bearing exercise was schlepping a 20-lb. jug of kitty litter in from the car...not very creative but it counts in my system lol.
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1 ReactionI cut way back on coffee after reading her website 'just in case' it's a problem.
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1 ReactionI'd consider that a Charlie Chaplin exercise for bone health, lol. Walking backward is actually good exercise according to the PT who helped heal my back. She said it also strengthens balance and legs and helps use different lower back muscles.
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