What's the best forms of exercise to increase bone density?

Hi @mayblin

You may want to check out Dr. Loren Fishman's - 12 Poses vs Osteoporosis. He has an ongoing study of selected yoga poses demonstrated to have improved bone density. Just google, Dr. Fishman, 12 Poses vs Osteoporosis.

I've heard some warnings from physical therapists and my doctor that a weighted vest could cause fractures.

My doctor suggested I get a rebounder, mini trampoline, to improve the bone density in my hips. Rebounding is supposed to be an excellent form of exercise. There are many videos on rebounding at Earth and Owl.

Hi @tsc thank you so much for your suggestions! found Fishman's 12 posts vs osteoporosis on yt! I've been doing 2 of them as my core exercise, ppl call it glute bridge and "superman". will definitely study further and incorporate the remainder to my routine

I have been wearing weighted vest or weighted backpack on and off since April. started with 2 pounds, now at 4 pounds. nowadays I wear it while I'm in kitchen prepping meals so 30-45 min x3 times daily. longer duration I do notice tiredness and/ or discomfort around knee or shoulder. with a low bmi of 19.4, I figure my bones generally don't have enough stimuli hence they need extra push

your suggestion of rebounder workout with a mini trampoline is very interesting! I watched a rebounder video on yt, most of the jumps are similar to the ones I'm working on with another physical therapist on yt. the difference is i jump on softer surface. I also wear matatarsal pads to protect my poor feet. I do notice my knees are not too happy after 1 week of starting this impact exercise. I may get a mini trampoline if I found jumping addictive

in a recent discussion with my endo regarding my mixed results at one year mark post forteo, she said exercises do not help build new bones. I'm confused now and needing to digest this info!!! regardless, I definitely will continue to workout as much as I can

Mu sister who's OP was worse than mine used a rebounder and worked out at gym with a trainer. I do use weighted vest but not daily, just for walks and in winter I might use it for some cleaning etc. My doctor thought what I was doing was fine and wanted me to stress the bones. You need to be safe though.

You mentioned that in a year your spine improved .Are you doing DEXA every year? Is it recommended?

@melia7 I was monitored for progress via dexa yearly because I'm taking forteo injection, an anabolic to build bones

I've always heard and read exercise helps a lot with bones. I'm surprised he/she said that. This states what my doctor was addressing with me.

Can you build new bone with exercise?
Because bone is living tissue, it changes over time in response to the forces placed upon it. When you exercise regularly, your bone adapts by building more bone and becoming denser. This improvement in bone requires good nutrition, including adequate calcium and Vitamin D.

Exercise and Bone Health - OrthoInfo - AAOS
American Academy of Orthopaedic Surgeons
https://orthoinfo.aaos.org › staying-healthy › exercise
https://www.health.harvard.edu/staying-healthy/slowing-bone-loss-with-weight-bearing-exercise

@debraran thank you for ur info! that's what my understanding was, that exercise will aid bone strength. maybe my endo meant something specific like exercise alone wont help building new bones. will ask her to clarify at next appointment. she did emphasize that exercises do help with improving balance and strengthening our body hence reduce the risk of falls

Hi @mayblin, On Nov 7 in an email , Dr. Fishman wrote that doing Supta Padangusthasana I three times a day improved the lumbar spine of two participants:

SURPRISE!
Doing Supta Padangusthasana I three times a day has improved these two people's spines quite a bit more than what we usually see.
We had thought it would be best for the femur or hip: it is good for them, but its greatest benefit appears to be for the spine!

FYI,
Teri

@tsc this is good to know, thank you so much!

There’s an interesting article about jumping rope benefits for osteoporosis and the link to the study mentioned is in the article. Finding studies and data makes me feel a little more in control of my health

wellandgood.com/jump-rope-bone-density/amp/