Many people mistakenly believe that exercise is too dangerous for people with bone density loss, yet exercising for bone health can be an important part of your fitness routine. After all, if you think of bones like sticks, any pressure could make them break. But bones aren’t anything like that. While the outer part of our bones is hard, the inside is made of spongy tissue.
This spongy inner tissue is what makes our bones so strong and resilient. If you live with osteopenia or osteoporosis, you have less spongy bone than normal. That’s what puts you at risk for a fracture, and that inner tissue is what you want to build when you’re concerned about bone health.
So what causes your body to preserve and create more of this part of the bone? The right kind of exercise. It’s important to find an exercise that is right for every aspect of your life, including your interests, fitness level, and health goals.
Weight-Bearing Exercise is Best for Bones
Many studies have shown that weight-bearing exercise is the best kind of workout for strong bones. In fact, the studies have been so exhaustive that this is one of the areas in which conventional and holistic medical practitioners agree. Don’t worry; you don’t need to bench press and squat heavy weights in order to strengthen your bones.
A weight-bearing exercise is any movement that forces your muscles to work against gravity. Think about all the ways in which you already work against gravity already. When you walk up some stairs, pick up a small child, or harvest from your garden, you’re using your muscles to work against gravity. Weight-bearing exercise just means purposefully doing this for about 30 minutes per day.
This kind of exercise works because it causes the muscles that you’re working to put the right kind of stress on your bones. In reaction to the stress, the bones create more spongy tissue inside, so you’ll be more prepared for next time. It’s important to note that the exercise must cause the right kind of stress. Too much stress or stress in the wrong way can cause bones to fracture.
Intensity and Impact Matter
While a leisurely walk through the neighborhood has many mental health benefits, bone-building is not one of them. This exercise simply does not put enough strain on your muscles to cause a reaction in your bones. However, a hike or a fast-paced walk can have benefits for your bone health.
You don’t have to work your heart into a frenzy or lift heavy weights in order to see benefits. The idea is to find an exercise that is in the “Goldilocks” zone. It should be not so difficult that it hurts or makes it hard to breathe. But it shouldn’t be leisurely. What that looks like will be different for each person, and it can change throughout your life.
Balance, Coordination, and Mind-Body Connection
Any exercise that builds your bones is great. However, if you want to get more security out of your workout, find something that also increases your balance, coordination, and the mind-body connection. These three things can keep you safe well into old age when the risk of falling usually increases.
That’s because the single best way to avoid a fracture is to avoid injuries from things like falls. Balance and coordination do just that. Furthermore, deepening the connection between your mind and body helps you listen to your body. You’ll find it easier to know your limits and stop before you get hurt.
Yoga for Bone Health
New research has emerged showing that yoga is an incredible exercise for bone health. A recent study with 741 participants found that daily yoga significantly increases a person’s bone density, particularly in the spine.
However, there are some movements common in yoga that are not healthy for people with osteoporosis. For example, most forward folds require your to hunch your back in ways that are unsafe for people with low bone density.
That’s why we created that Bone Builder System. This unique and groundbreaking exercise system incorporates yoga and gentle weight training to make your bones stronger. You’ll also learn more about your body and how to care for it. The Bone Builder System will be launching soon.
Been diagnosed Osteoporosis. Want to remain active,but not exactly know how. I enjoy walking however it hurts my lower back ,without a walking stick. I am not sure if the problem is in my hips or something else. I know my core needs work! But not sure if I should. Would like to know what I can do. Then do it.
Teresa, it is important to stay active. To work your core try leaning over to one side using your tummy muscles to hold yourself up. Do both sides. Balance is another great way to build core strength. The body uses tummy muscles to stay in balance. Balance practice is also a great way to reduce the risk of falling which in turn reduces fracture risk. If you would like to know more about the programs I offer to help improve bone health, please let me know and I would be happy to share that information with you.
I found Wednesday night’s information to be very helpful. I am being evaluated by a PT at the beginning of April, but I look forward to joining your program when my PT is over. I found the little video you sent on safely scrubbing the tub to be so practical and easy to generalize to other household or gardening situations. Thank you!
Ann, I am so glad you have found this information helpful! I hope that your evaluation with the PT goes well! I look forward to your joining when you are able to do so!
I am interested in Bone Builder exercises
Valerie, I offer a monthly membership with Bone Builder exercises and an educational program if you are interested.
Thank you for this important information. I will look forward to the Bone Builder exercise program.
Keep me in touch!
Sylvia, I am so glad to hear you are looking forward to the Bone Builder exercise program!
I thought waking was good for bones not I see it’s not. I need to walk fast. Guess I gotten walk faster now. I’ve started doing g yoga at home a few days a week. Also have to add more days to that. Thought I was doing better walking more but I wasn’t. So tired of trying thngs to find out months later I wasn’t doing it right
Cheri, you weren’t doing anything wrong. You were doing your best to take care of your body with what you knew. Now you know more and you can implement your new knowledge.