Connect
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.
Like
Helpful
HugInterested in more discussions like this? Go to the Osteoporosis & Bone Health Support Group.
Connect
@mollytracey198 so sorry for your pain and side effects. Is there anything you would like to ask this forum? Seeing 80+ doctors sounds like a nightmare.
To others: I mentioned Margaret Martin. I especially like that she includes exercises for those who have fractures 🙂
-
Like -
Helpful -
Hug
1 ReactionHi @callalloo, I'm still doing the vibration plate twice a day, spread apart, as that's better for bones. I've found Margaret Martin's videos very helpful. I am curious about the next DEXA, but it will be a while. Enjoy your time in Asheville. Teri
I find it interesting that we can’t get more information directly from those treating the bones of Astronaut Kelly!
-
Like -
Helpful -
Hug
1 ReactionCould you please share the reason to not use the weighted vest?
Thanks a lot in advance for your help 😊
Ning
My endocrinologist discouraged its use.
Hi Teri~
Hope you're feeling well today. I'm also doing and enjoying my vibration plate workouts. I like how you feel that moving to the most 'jiggly' stance is better for our lower backs and hips...although some nights I seem to have more hip pain when I do do the 'running' stance.
I also like to slow it all down..decompress as the minutes go by, so I'm in the walking mode for the last 4 minutes. What 'phase' are you into? I haven't yet gone past 2....
There's a lot on this machine for sure....just want to take it slow...it's not a toy after all...even though it feels like one!
-
Like -
Helpful -
Hug
1 ReactionIt'll be great to see your and Teri's next DEXA results. Remembering that even a 'no change' would be an improvement as it would be better than a continued loss of bone density. A positive change would be great. My DEXAs taken six years apart show almost no change...the femur neck decreased bu 0.01 and, for reasons I don't understand, the lumbar spine number got better by 0.01. I had the tests done in different facilities so I don't know if there's much validity to those numbers except I'm happy to see minimal downhill ones.
I did start taking a 'bone formula' vitamin four years ago so maybe that did help. I bought it for a friend recovering from a broken neckbto hopefully help his neck vertebrae reconnect and heal and his neurosurgeon liked it so I started taking it too.
-
Like -
Helpful -
Hug
1 ReactionHi @bunky44, it's good to hear from you. My vibration machine, the Eilison Bolt came with 10 programs at low, medium and high speeds. The Bone Density Programs, #7, 8 and 9, are in the highest ranges. I started out with the lower programs, twice a day, for a week so my body could adjust, then I advnced to the #7 Program. I did that for three weeks, twice a day, before I started Programs #8 and #9, which are the two I do all the time now. I try to allow space between doing the programs, morning and afternoon, or afternoon and evening, for maximum impact on the bones. I also do other strength training exercises, walking and some stepping as well. My husband broke his hip - so I've been doing the exercises he was given with him daily - they're all good for osteoporosis. So far so good - I have noticed that my thighs are firmer than they were before I started. Can you substitute something else for the "running" exercise if that bothers your hips? Probably best not to aggravate them - or maybe try bridges and clamshells, floor exercises, to make them stronger. Take care, Teri
-
Like -
Helpful -
Hug
1 ReactionHi @callalloo, I did read it's best to get bone density tests taken on the same machine as there can be variation between them. What bone formula are you taking?
-
Like -
Helpful -
Hug
1 ReactionI'm interested in what weight bearing exercise info you found beneficial. I was told that walking or actually a walk like a firm downward step, like a March step would be good. Just diagnosed with osteoporosis...