What Does It Take To Improve Your Bone Strength?

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Paul Mystkowski, MD, an endocrinologist at Virginia Mason Medical Center in Seattle and clinical faculty member of the University of Washington in Seattle, says, “Weight-bearing workouts that stress bones and muscles more than your everyday life improve your bone health when you have osteoporosis”.

The most modern weight bearing work outs that strengthens the bones are:

Tai chi – this is a form of slow and graceful moves, which are practiced to build coordination and strong bones. A report published in, Physician and Sports Medicine; found that this form of exercise slows bone loss in post menopausal women. Forty five minutes of tai chi, 5 times a week helps in improving bone health.

Yoga – Women, who practiced yoga on a regular basis, increased the bone mineral density especially in the spine, reported Yoga Journal. Start with the slow Iyengar postures and slowly proceed to athletic, vigorous ashtanga, yoga which can improve bone density in spine, hip and wrists- bones which are more susceptible to fractures.

Brisk Walking – This fitness trend never goes out of fashion. It is a great way of refurbishing bone health. The speed should be adapted to age and comfort. This form o f exercise is free and can be accomplished anywhere and everywhere.

Golf – The general notion is that golf is for individuals who cannot play“real” sports or are old. Wait! Think again. This sport involves a lot of upper body work, lugging that huge bag around 18 holes, the action of swinging the clubs, chasing the ball, walking and making way through the rough is ample of work for the hips and spine. This sport is giving “weight bearing exercise” a whole new name.

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User Comments

21 October, 2011 | Vijayalakshmi Iyengar | Reply

Many wine lovers will just love to hear this, a recent study has revealed that wine can actually strengthen the bones and reduce the risk of osteoporosis. Should we wait & watch for more studies?

Read more: Wine can Uplift Your Spirit Right Till Your Bones | MedIndia http://www.medindia.net/news/Wine-can-Uplift-Your-Spirit-Right-Till-Your-Bones-92258-1.htm#ixzz1bPpGgq1C

21 December, 2010 | Dr.Vasudha Parmajit | Reply

I am of the opinion we should recommend supplements especially women and even more so post menopausal. We have enough reasons, fool hardy to believ otherwise.
Intestinal absorption of Ca is not efficient, especially with cereal-based diet
Intake of dairy Ca is usually inadequate
Exposure to sunlight is limited, especially in indoor workers
Vit D synthesis is less in dark-skinned persons
Vit D, Ca levels, and bone density are low in Indians
I recommend 1000mgs to all my patients.

21 December, 2010 | Vijayalakshmi Iyengar | Reply

We definitely need to increase the RDA of calcium especially for women from 400mgs to 1000mgs per day. US FDA recommends Premenopausal women: 1000 mg/d and Postmenopausal women: 1500 mg/d .
Why are we not upgrading our RDA despite observing so many cases of osteoporosis in Indian women?

21 December, 2010 | Sampurthi | Reply

My mother has mild osteoporsosis, somebody recommended she take Ipriflavone along with her cal/mag/vit D supplement recommended by her doctor? She was also told that coupled with regular exercise like brisk walking and lifting mild weight 3 times a week, she would benefit a lot, is that true?

09 November, 2010 | Shailaja | Reply

In India most children do not have enough space to play and parents donot take them outto parks etc. Apart from physical activity in school there is hardly any other physical activity. Most kids stop playing by the time they come to class 10, especially girls and they do not take up any physical activity.Dont you think it will lead to early osteoporosis?

12 November, 2010 | Sangeetha Narayana Swamy | Reply

Dear Shailaja,

Being active during the younger years definitely has good benefits as we age. It will help in maintaining a healthy weight which in turn has a preventive effect from lifestyle disorders. Exercise helps in co-ordination and balance, this prevents falls. It also helps in building stronger bones and muscles.

Children should be thought to play outdoor games where they are active and spend a lot of energy. Hop-scotch, Kho-kho, skipping etc should be encouraged by parents, also the community kids can have games between two groups which will make it more fun.

25 October, 2010 | Sheela | Reply

I am 45 years old, have a normal weight and eat a balanced and nutritious meal every day. I have not been exercising for about 4-5 years now. There is no known family history of osteoporosis, should I still exercise and also is just 30 mins of walking sufficient to build strong bones.

12 November, 2010 | Sangeetha Narayana Swamy | Reply

Dear Sheela,

Glad to know that you have a nutritious meal and maintain a healthy normal weight. As we age, all our organs age too and also our metabolic rate starts slowing down. To keep our organs and metabolic rate, active and normal we need to do a activity everyday. The simplest form being walking. Walk briskly for about 40 - 50 mins 5-6 times a week. This will definitely help you to have stronger and healthier bones.

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