Exercise for Bone Health

Building strong muscles builds strong bones.

Definition

  • The ability to exercise your entire body for long periods of time. Also known as aerobic endurance.
  • Ability to exert a force.
  • Ability to use muscles repeatedly without getting tired.
  • Range of movement in a joint.
  • The ability to keep the body stable.


These are some, but not all of the components of fitness.


Some movements are risky for those with osteoporosis. Refer to our list of things to avoid.


Scroll down to find resources and community programs that may help you get started.


Always consult with your physician prior to engaging in an exercise program.

Cardiovascular Endurance

Examples that support bone health:

  • Walking
  • walk with a weighted vest or belt
  • Hiking
  • Running
  • Running = impact and builds bones, but this may not be a good activity for those with arthritis.
  • Jumping
  • Jumping = impact which builds bones.


These exercises are great for cardiovascular endurance, but not for building strong bones:

  • Swimming
  • Elliptical
  • Cycling

Muscular Strength

Actions that support bone health:

  • Remember Wolff's Law - Bones will adapt based on the stress or demands placed on them. Therefore - Strong muscles = Strong Bones!
  • Focus on muscular strength 3-5 days per week for best results.
  • Build up to 30 minutes per work-out session.
  • What if I can't do 30 minutes?
  • Work with a physical therapist or personal trainer to work toward this goal.
  • Split the time up - 5 minutes for 6 times a day, 10 minutes for 3 times a day, 15 minutes twice a day
  • The goal is to build your muscular endurance and strength, Bone health is a journey, you don't have to have it at the start.
  • How much weight is "enough" or "right"? You be the judge - you want to challenge yourself, but not hurt yourself!
  • Focus on Resistance Training using:
  • your own body weight
  • dumbbells
  • resistance bands
  • machines
  • isometric exercises
  • Posture training - A great place to start!
  • Stretch the muscles on the front of your body AND Strengthen the muscles on the back of your body.
  • Balance ball exercises
  • Pilates
  • I's, Y's, and T's - exercises that focus on full range of motion for your shoulders and back - your body makes the shape of the letters.
  • Consider postural assessment by a physical therapist.
  • Avoid bending and twisting exercises
  • There are many YouTube videos with examples. Please keep in mind that all exercises are not suitable for individuals with osteoporosis.

Muscular Endurance

  • Posture training - A great place to start!
  • Stretch the muscles on the front of your body AND Strengthen the muscles on the back of your body.
  • Balance ball exercises
  • Pilates
  • I's, Y's, and T's - exercises that focus on full range of motion for your shoulders and back - your body makes the shape of the letters.
  • Consider postural assessment by a physical therapist.
  • Avoid bending and twisting exercises
  • There are many YouTube videos with examples. Please keep in mind that all exercises are not suitable for individuals with osteoporosis.
  • Core Strengthening
  • This focuses on the back and torso muscles as well as the proximal limb muscles (those of the buttocks and muscles around the hip joint)
  • Reference: Stronger back muscles reduced the incidence of vertebral fractures: A Prospective 10-year follow-up in postmenopausal women. (Sinaki, M. et al. June 2002. Bone, 30 (6):836-841.

Flexibility

  • A key component to injury prevention
  • Muscles that are limber versus tight are less likely to tear.
  • Better range of motion equals potential for better agility and less likelihood to fall and fracture.

Balance

  • There are many factors that can affect balance:
  • Medications
  • Arthritis
  • Neurologic disorders
  • Foot problems
  • and the list goes on
  • Balance problems can lead to falls and falls can lead to fractures!
  • This is why your general practitioner likely asks if you've fallen at every appointment.
  • Activities that work on balance:
  • Tai Chi
  • Yoga
  • Single leg exercises
  • Too Fit to Fall or Fracturs (from osteoporosis Canada)
  • Start off with support and work your way to more advanced maneuvers.
  • Physical therapists and personal trainers can help you build a program for balance.

Vibration Plate Technology

  • This is a great option for individual who are not able to participate in active exercise.
  • A 2001 study showed that small amplitude microstrains from muscular contractions may increase bone density. (Rubin, et al)
  • 20 minutes a day on a platform
  • Not all vibration platforms are safe!
  • Vertical oscillation, 0.3 g in magnitude and 30 Hz in frequency
  • Source material:
  • Bogaerts, A., et al. Age and Ageing, July 2009, 38(4): 448-454.
  • Verschueren, S., et al. J Bones Miner Res. March 2004, 19(3):352-359.

Osteogenic Loading

  • High intensity skeletal loading followed by a timed recovery period.
  • Maximal isometric contraction in a safe biomechanical position.
  • Computer feedback is given and used to assess progress over time.
  • Resources: 
  • Osteostrong
  • BStrong4Life

Resources and Community Programs

Activities and Exercises to Avoid

Not all movements are advisable for someone with fragile bones. Don't go it alone, start slowly, and communicate clearly with your instructor.

  • Bending Forward
  • Pressure on the neck or upper back
  • Twisting activity
  • Anything which makes you feel unsafe
  • Communicate with your instructor! This is critical to your safety & they likely have alternatives.
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