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.

Interested in more discussions like this? Go to the Osteoporosis & Bone Health Support Group.

@mpeters

Thank you. I have a weighted vest and will give it away.

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Why you want to give your weight vest away?

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@tsc

HI @hillclan, Bob and Brad have done some podcasts on osteoporosis with Sara Meeks. Carol Michaels also has some videos on YouTube with exercises for osteoporosis.

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Thank you, Teri. I will check those out.

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@johnbishop

Thank you, John, for making it easy to find.

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@tsc

@hillclan, please see my comment above. I misspelled your name. Sorry!

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Hi, Teri. No prob about the name. Thank you for sharing your story. I'm sorry about your debilitating pain and hope you are getting help with that. I echo your statement about "in my youth . . .." I guess it's up to us to educate younger women in our lives so they might avoid getting osteoporosis.

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@hillclan

Hi, Teri. No prob about the name. Thank you for sharing your story. I'm sorry about your debilitating pain and hope you are getting help with that. I echo your statement about "in my youth . . .." I guess it's up to us to educate younger women in our lives so they might avoid getting osteoporosis.

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Hi @hillclan, the debilitating pain is mostly gone, thanks to prednisone, that miracle drug, that weakens the bones! My mom and my two aunts had significant osteoporosis. I saw its effects and started exercising in my 30s, but there were other measures I could have taken. You're right about educating the younger ones in our lives. Have a good day!

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@tsc

Hi @hillclan, the debilitating pain is mostly gone, thanks to prednisone, that miracle drug, that weakens the bones! My mom and my two aunts had significant osteoporosis. I saw its effects and started exercising in my 30s, but there were other measures I could have taken. You're right about educating the younger ones in our lives. Have a good day!

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Glad to hear the pain has lessened, Teri. The exercise you did in your 30's has probably helped a lot.

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@johnbishop

Thanks Teri, I may check into an exchange. I do like it but it would be nice if my feet were inside the boundary. At just under 215 lbs I'm under the stated weight limit of 265 and it seems to work OK. I just need to get used to it. I've done one or two 15 minute sesssion the past 3 days and after about 8 minutes I worry a little about my eyeballs shaking around 🙃 I have used the tension straps to help balance but may start using my walking sticks. I tried a few slight squats while standing on it but not sure I want to chance it as my balance is not so great.

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John, do you have any update on how the vibration plate tech is doing? Do you still do it? Have any suggestions? I'm contemplating which one to buy. I have osteopenia and am determined to stave off any further negative bone density changes while being willing to embrace any positive ones should they occur.

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@callalloo

John, do you have any update on how the vibration plate tech is doing? Do you still do it? Have any suggestions? I'm contemplating which one to buy. I have osteopenia and am determined to stave off any further negative bone density changes while being willing to embrace any positive ones should they occur.

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Hi @callalloo, I bought the same WBV plate that @tsc has. I've had it for a couple of months and have been using it 4 or 5 times a week, 1 or 2 times a day on the days I use it. I feel better after I use it but have to be careful as I step off of it due to my balance issues. I'm hoping to benefit like you mentioned but I think it's too early to tell for me. This is the model I purchased but in a different color - https://www.amazon.com/EILISON-Vibration-Plate-Exercise-Machine/dp/B0928KYX4T

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@dee5

I also read no bending or twisting of the spine.

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Hi Marc, This is my first time commenting in the group. I would appreciate your information on Weight bearing exercises. Which ones, etc.
Thank you,
Sadie

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