Summary

After receiving a diagnosis of Osteoporosis, exercise can be terrifying, especially when you have been living an active lifestyle. Exercise is a critical component to maintaining bone health, however, it’s important to understand what exercises are safe for you to participate in, which exercises promote bone health, and which exercises you may need to forgo until you’ve been cleared by a doctor. 

This conversation provides an update on exercise for bone health, focusing on the importance of muscle and bone stimulation. The role of muscle, gravity, and impact forces in bone building is discussed, highlighting the limitations of walking and the benefits of strength and resistance training. The Lift More Trial is explored as an effective resistance training method. The importance of impact and the potential benefits of whole body vibration and osteogenic loading are examined. Other exercise modalities, such as Pilates, yoga, and chronic cardio exercises, are also discussed. The conversation concludes by emphasizing the importance of finding the right exercise for individual needs and safety.

Takeaways

• Muscle and bone stimulation are crucial for building bone and reversing osteoporosis naturally.
• Walking alone is not enough to build bone, but it can slow down bone loss and has other health benefits.
• Strength and resistance training, such as the Lift More Trial, are effective for building bone and muscle mass.
• Impact exercises, whole body vibration, and osteogenic loading can also stimulate bone growth.
• Other exercise modalities, such as Pilates, yoga, and chronic cardio exercises, have their own benefits but may not be as effective for building bone.

Resources

If you are an OBH Platinum Member, review the Bone Foundations Exercise Library to find exercises that are safe for you to participate in and will support and promote higher bone density. 

If you find yourself needing more support, reach out to a Physical Therapist or Personal Trainer with experience in Osteoporosis.