weight bearing exercise and bones

[fiddler3]

Jeff, any thoughts (or direction on getting info) on the types of exercise that helps bones?

I have osteopenia, and although I walk, I much prefer to ride my bike, and am embarking on a ramped-up exercise routine that will focus on my bike riding. I am assuming (and the last Star McDougaller story seems to support this) that exercise means active muscle, and that means active bones. I am trying to get back into my lifting routine, and I know that IS weight bearing.

I guess my point is, although weight bearing exercise is preferred, is other vigorous exercise OK?

What are your thoughts?

fiddler3

[JeffN]

Jeff, any thoughts (or direction on getting info) on the types of exercise that helps bones?

I have osteopenia, and although I walk, I much prefer to ride my bike, and am embarking on a ramped-up exercise routine that will focus on my bike riding. I am assuming (and the last Star McDougaller story seems to support this) that exercise means active muscle, and that means active bones. I am trying to get back into my lifting routine, and I know that IS weight bearing.

I guess my point is, although weight bearing exercise is preferred, is other vigorous exercise OK?

What are your thoughts?

fiddler3

Hi

While vigorous exercise is great for many things, in and of itself, it is not known to help with osteoporosis unless it is also weight bearing exercise, or weight resistance exercise.

Bike riding is an excellent exercise but not one that would be considered effective in this regard as there is no "weight bearing"

Weight bearing exercises include walking, jogging, running, jumping rope, dancing, step aerobics, and stair climbing.. Certain calisthenics like jumping jacks, are also effective.

You can also get a weighted vest and wear it while walking or even just while doing regular activities throughout the day. They are available all over the internet and wearing one that has about 10% of your body weight is good.

Resistance exercise is also effective in this area but it has to be focused on the larger muscle groups, like the thighs, upper back and chest. So, exercises like squats, lunges, rowing, push ups, bench press, are excellent and they do not have to be done with very heavy weights. All resistance is helpful but these are most helpful

Lastly, exercises that improve your balance are also important as lack of balance is the cause of many falls.

A well rounded effective exercise program for osteo would include all three, weight bearing, resistance and balance activities.

In Health
Jeff

[AnnaS]

I read a couple of research studies that included the weighted vest as part of the protocol. This seemed to make sense, and I thought about getting one...then I had a thought. Why not just wear a small backpack and add progressively more weight to it (up to the 10% amount)? So I now do this for part of my walking. If the backpack fits nicely, doesn't chafe or hurt, I think it's a perfect solution. Why buy more equipment when you have just the thing in a closet somewhere.

It seems to me that humans have been carrying things on their backs as long as we've been in existence. There's a kind of 'rightness' about it. Also, if you'd like to go backpacking someday on a weekend or vacation, it's good training for that, as well as strengthening for your bones.

[JeffN]

I read a couple of research studies that included the weighted vest as part of the protocol. This seemed to make sense, and I thought about getting one...then I had a thought. Why not just wear a small backpack and add progressively more weight to it (up to the 10% amount)? So I now do this for part of my walking. If the backpack fits nicely, doesn't chafe or hurt, I think it's a perfect solution. Why buy more equipment when you have just the thing in a closet somewhere.

It seems to me that humans have been carrying things on their backs as long as we've been in existence. There's a kind of 'rightness' about it. Also, if you'd like to go backpacking someday on a weekend or vacation, it's good training for that, as well as strengthening for your bones.

Good point!

I have both a vest and a backpack and prefer using my backpack. In fact, I carry it with me almost everywhere I go and it usually has about 5-10 lbs worth of stuff in it, sometimes more. And I use both straps to keep the weight even on my back.

Everyone just thinks I am a ol' hippie, little do they know I am working out and maintaining my bone mass.

In Health
Jeff

[prairiedream]

Are jumping and "running" on a rebound trampoline considered effective?

[JeffN]

Are jumping and "running" on a rebound trampoline considered effective?

Hi PD,

While a rebound trampoline can provide a great workout, it is not considered effective in the area of "bone density" and for preventing osteo.

In Health,
Jeff

[AnnaS]

While a rebound trampoline can provide a great workout, it is not considered effective in the area of "bone density" and for preventing osteo.

I've read that NASA uses these to help astronauts regain their strength and bone density quickly--the implication being that the extra G's in the rebounding is beneficial to bones. I don't know for sure if this is true, as I don't know exactly how to evaluate this, but here is the 1980 study:
http://jap.physiology.org/cgi/content/abstract/49/5/881
The key finding being "the magnitude of the biomechanical stimuli is greater with jumping on a trampoline than with running" for similar exertion.

Do you know of any studies that have checked bone densities before and after a rebounding regimen?

[JeffN]

Do you know of any studies that have checked bone densities before and after a rebounding regimen?

Thanks.

I also heard of NASA's interest in the rebounder.

However, outside of the one study you referenced, which didn't deal directly on the effects of rebounders on osteo, I can find no other reference supporting its effectiveness.

None of the national health, national osteo, or national fitness organization seem to recommend it as effective either. The only support I can find is at sites promoting the rebounder and/or just interent articles.

So, unless any one can find some support for its effectiveness, I would be hesitant to recommend it as being effective.

In Health
Jeff