Weight-Bearing Exercise for Bone Health

So you’ve just had your latest checkup, and your doctor told you that you have osteoporosis. The DEXA bone scan, the x-ray that tests bone strength and density, says that your bones have become weak and brittle. You’re now in the danger zone for a fracture from a fall or even from something as minor as coughing. The most common areas of an osteoporosis-related fracture are the hips, spine, and wrists.

You are not alone. It is estimated that over ten million Americans over the age of 49 live with osteoporosis. One in three women is at a higher risk of osteoporosis, and for men, it is one in five. There are almost nine million fractures per year. That is a lot of pain, recovery time, and frustration for everyone involved.

Acupuncture and physical therapy are just a couple of modalities that can be helpful to you in your recovery and avoidance of a painful fall. Studies show that acupuncture can help in the restoration of bone density. A prescription for physical therapy can help muscle function and movement. But you can also take matters into your own hands with weight-bearing exercise and resistance training. Done correctly and safely, these can help you live a long life free of pain.

One would think that with weakened bones, you should avoid exercise. The opposite is actually true. You want to stimulate the bones for them to grow. We must remember that bone is living tissue. By adding the minimal essential strain (MES) to your bones, you are stimulating the creation of new bone tissue. This is why weight-bearing exercise is so important. Avoid impact movements such as running or jumping. Low impact exercises such as tai chi and qi gong help build bones and keep them strong. Walking is an excellent example of this, as it strengthens and slows bone loss in your legs, hips, and lower spine. Adding a weighted vest with light weights can challenge your skeleton even further. Vests can be found online in different variations and price points.

Resistance training using weights, machines, exercise bands, or even your body weight can add strength to the tendons that connect to your bones. Numerous studies show a positive relationship between the effects of resistance training and bone density. Adding muscle to your frame is a great way to keep your bones strong and protect you from injury.

Here are a few exercises that I recommend to help you get started. Move slowly with good form, and remember to breathe. Your goal is to stay strong and stay consistent.

Tai Chi Weight Transfer: Stand with your feet hip-width apart. Place one foot at a 45° angle outward. Take a step forward with your other foot. You will transfer your weight from the back foot to the front foot in this starting position, slightly lifting your back heel off the floor. Then move the weight back again. Do this five times, then switch legs.

Bouncing: Plant your feet firmly on the floor, hip-width apart. Bend your knees slightly and bounce gently. Your feet should not come off the floor. This movement is a bounce, not a jump. Relax your upper body. Do this for 10-20 seconds daily.

Wall Sit/Slide: With your back pressing against the wall, move your feet forward and bend your knees as low as feels comfortable, up to 90 degrees. Hold the position for 20-30 seconds. As you get stronger, increase the time or depth of the squat. You can further progress into a wall squat where you would squat down and then slide back up to a standing position.

Door press/Pushup: Place your hands on the sides of a door frame at chest level. Lean forward with your upper torso, then push your body backward with your arms to perform a pushup. This pushup can be progressed to a counter or the floor as you get stronger. Your form is the essential aspect of this exercise.

These are just some weight-bearing exercises to get you started. There are many more progressions, modalities, and practices. Stay active to improve your strength, coordination, and balance to reduce your risk of falls. If you have questions about bone health, please do not hesitate to reach out to any practitioners at the Tao of Wellness.