Osteoporosis and Exercise

Let’s talk about osteoporosis and exercise!

As you probably know, osteoporosis is a bone disease that develops when there is a decline in bone mineral density (BMD). This commonly affects postmenopausal women, who tend to lose bone mineral density much faster because of the estrogen drop that occurs after menopause.

If you had asked me 7-8 years ago, what type of exercise should someone with osteoporosis do, I would have answered this way:

“Walk daily, do Pilates, Reformer and gentle stretching. Use light weights, and definitely NO high impact exercise!”

That sounds like good advice for someone with low bone density right?

Essentially, “Be careful, you have brittle bones!”

Sure, you CAN do those things if you have osteoporosis, and they make you feel really good!

But there’s a difference between what you CAN and SHOULD do. So if you want to make a change in your BMD, read on!

The research agrees on the following being the BETTER thing to do if you have osteoporosis.

1. High Intensity Resistance Training Exercise!

This means: short, intense bouts of resistance training, using bands or weights etc. It should challenge you, because you need to load those bones! An example of exercises are: deadlifts, overhead presses and back squats, lunges and high impact jumping exercises (more on that later.)

Bones will only get stronger by loading – unfortunately the gentle stretching and walking isn’t going to be enough to stimulate your bones to adapt and change. Light weights won’t cut it here! Studies have shown that low intensity exercise (like Pilates, Tai Chi, Yoga) are LARGELY INEFFECTIVE FOR bone intervention.

However, HiRIT led to a SIGNIFICANT improvement in indices of fracture risk, improved lumbar density, leg strength and stature. [1],[2]

2. Multicomponent programs were recommended.

This means on top of 2x weekly resistance training, an assortment of other fitness modalities such as walking, Pilates, stretching etc were shown to be beneficial. I loved hearing this of course, as it means there is still a place for Pilates and Barre if that’s what you love! [3]

3. Balance training and “mixed up movement”.

Most fractures happen from a fall, not from performing an exercise incorrectly. Standing on one leg, practicing different gait patterns, and moving in different directions (think pickleball, tennis, dance etc) are all helpful in improving balance and preparing yourself should a fall occur.

I do think if you’re to choose one – go with strength over balance, because should you fall – it will be your strong bones that will protect you, not your supernatural ability to “not” fall. Sometimes these things can’t be prevented! Hello Canadian winters… I’m talking to you! [4]

Now keep in mind, jump training should be progressive, but not avoided! (same goes for weight lifting.) And I’ve loved hearing my clients feedback who have gone from no jumping to no FEAR with jumping, and from lifting no weights, to confidently lifting weights several times a week and feeling so much stronger because of it! It brings me so much joy!

 

Pilates, Yoga, Walking etc all have their benefits, but don’t rely on them to strengthen your bones.

 

High intensity resistance training using bands or weights several times a week will improve your BMD!

 

Keep doing your sports if you’re doing them – and if not, start working on your balance or mixed movement activities!

 

Jumping isn’t dangerous, in fact it will make your hips stronger!

 

Knowledge is power – and when we learn what our bodies are capable of doing, and what they should be doing, we will live our life with less fear, more confidence and independence. That sounds pretty good eh?!

** It is also not meant to explain how to modify certain exercises for osteoporosis, but instead to share what exercise type is beneficial for improving BMD. If you want to learn more about that you can read this helpful article from Osteoporosis Canada! https://osteoporosis.ca/too-fit-to-fracture/

 

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9990535/

[2] https://pubmed.ncbi.nlm.nih.gov/28975661/

[3] https://pubmed.ncbi.nlm.nih.gov/30671455/

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10348058/

[5] https://pubmed.ncbi.nlm.nih.gov/24460005/