We often get asked what are the best exercises to help improve bone density and reduce the risk of fractures. Check out our evidence-based guide to the best exercises for bone health and how they fit into a comprehensive bone-strengthening program.
Understanding Osteoporosis and Osteopenia
Osteoporosis and Osteopenia are conditions characterized by weakened bones that are more prone to fractures.
Osteoporosis involves significantly weakened bones, increasing the risk of fractures, particularly in the hip, spine, and wrist.
Osteopenia is a precursor to osteoporosis, where bone density is reduced but not yet critically low.
Did you know we can reverse Osteopenia? With medication, good nutrition and potential medication * although exercises and diet changes may be enough for people to improve their bone density.
So what is actually happening at a tissue level?
As we age, particularly during and after menopause, the reduction in estrogen levels has a significant impact on our bones. Estrogen plays a crucial role in maintaining the balance between bone formation and resorption. It directly influences the activity and number of osteoblasts—our bone-building cells. When estrogen levels drop, the production and function of osteoblasts are reduced, leading to a decrease in bone formation. This reduction contributes to the overall loss of bone density.
However, with the right approach—such as regular weight-bearing exercise, proper bone-loading activities, and a nutritious diet—we can mitigate this bone loss. These strategies not only support the work of osteoclasts (the cells responsible for bone resorption) but also encourage osteoblasts to work more efficiently, potentially improving bone density and maintaining healthier bones as we age.
Key Causes:
Aging: Bone density decreases with age.
Hormonal Changes: Post-menopausal women are a higher risk due to low levels of estrogen
Genetics: Family history plays a role.
Dietary Factors: Inadequate calcium and vitamin D intake can contribute.
Lifestyle Choices: Lack of physical activity, smoking, and excessive alcohol consumption.
See what happens as we age:
How Exercise Influences Bone Health:
What exercises do we recommend to improve bone density?
Exercise helps build strong bones by applying forces that stimulate bone formation. Here are the most effective types of exercises for enhancing bone density:
1. Weight-Bearing Exercises
Weight-bearing exercises force you to work against gravity, which helps stimulate bone growth. These exercises are crucial for building and maintaining bone density.
Walking: A low-impact exercise that improves bone density in the lower body.
Running: Provides a higher impact, promoting bone strength in the legs and spine.
Jumping: Activities like jumping rope or hopping are excellent for stimulating bone growth.
Dancing: Engages multiple weight-bearing movements, benefiting bone health.
2. Resistance Training
Resistance training involves lifting weights or using resistance bands to strengthen muscles and bones.
Weight Lifting: Exercises such as squats, deadlifts, and bench presses build bone strength in the spine, hips, and legs.
Resistance Band Exercises: Effective for strengthening muscles and bones through exercises like bicep curls and shoulder presses.
Bodyweight Exercises: Push-ups, pull-ups, and lunges use your body weight to provide resistance.
3. High-Impact Exercises
High-impact exercises create greater forces on the bones, stimulating bone formation.
Running: Enhances bone density in the legs and spine.
Hopping: Activities like jumping on one or both feet increase bone strength in the lower extremities.
Stair Climbing: Provides a weight-bearing activity that benefits bones in the legs and hips.
Sometimes these movements cause pain, especially if you have osteoarthritis, That why our expert physios and EPs can help support you in finding bone loading exercises that match your body and goals.
4. Balance Training
Balance exercises are crucial for preventing falls and fractures, especially important for those with weakened bones.
Balance Exercises: Activities like standing on one leg, heel-to-toe walking, and balance board exercises enhance stability.
Pilates: Focuses on core strength, flexibility, and overall body conditioning, supporting bone health.
See here for an example program ……
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