[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/betterbones.com\/exercise\/exercise-and-bone-health\/#Article","mainEntityOfPage":"https:\/\/betterbones.com\/exercise\/exercise-and-bone-health\/","headline":"Exercise and bone health \u2014 use them or lose them","name":"Exercise and bone health \u2014 use them or lose them","description":"Print PDF eBook Facebook Twitter Gmail LinkedIn Pinterest Table of Contents Toggle   11 Minutes ReadHow Does Exercise Improve Bone Health?If your bones could talk…What and how much exercise helps build bone?Mix it up!East meets West \u2014 osteoporosis and yoga, t\u2019ai chi, qi gong, and PilatesExercising for your bones \u2014 simple ideas to get you startedExercise: […]","datePublished":"2020-02-04","dateModified":"2026-04-22","author":{"@type":"Person","@id":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/#Person","name":"Dr. Susan E. Brown, PhD","url":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/","identifier":72,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"Center for Better Bones","logo":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","width":150,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2016\/04\/exercises-for-osteoporosis-BB-Blog-4-16-1.jpg","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2016\/04\/exercises-for-osteoporosis-BB-Blog-4-16-1.jpg","height":1256,"width":2400},"url":"https:\/\/betterbones.com\/exercise\/exercise-and-bone-health\/","video":{"@context":"http:\/\/schema.org\/","@type":"VideoObject","@id":"https:\/\/www.youtube.com\/watch?v=qZylwOKYDZM#VideoObject","contentUrl":"https:\/\/www.youtube.com\/watch?v=qZylwOKYDZM","name":"Exercise and Bone Building Q&A","description":"Dr. Brown and Gina Galli RYT come together to answer your questions about exercise and bone health.\n\u2192 Want to learn everything you need to manage & reverse your osteoporosis\/osteopenia naturally in one inspiring weekend with Dr. Brown? Join our bone health retreat & workshop! Learn more here: https:\/\/shop.betterbones.com\/pages\/love-your-bones-love-your-life-virtual-retreat\n\n\u2192 If you are interested in working with Dr. Brown to develop a personalized natural bone health program, read more about consultations here: https:\/\/www.betterbones.com\/consultations\/help-osteoporosis-osteopenia-fracture-healing-bone-health-concerns\/\n\n\u2192 Would you like your questions answered by Dr. Brown?  Comment below and she may address them in a future video!\n\nCheck out our website! \u2192 http:\/\/ www.betterbones.com\n\nWant to connect with Better Bones on social media?\nLike on Facebook \u2192 http:\/\/www.facebook.com\/betterbonesbetterbody\n\u200bFollow on Twitter \u2192 http:\/\/www.twitter.com\/drsusanbrown\n\u200bFollow our Instagram \u2192 http:\/\/www.instagram.com\/betterbonesbetterbody\n\u200bCheck out our Pinterest \u2192 http:\/\/www.pinterest.com\/betterbonesbetterbody\n\n#osteoporosis #osteopenia #bonemass #bonehealth #weightandbonemass #womenshealth #drsusanbrown #betterbonesbetterbody #preventosteoporosis\n\nExercise for bone health: patreon.com\/betterbones\n\nHow exactly does exercise build bone? 2:18\nI walk 30 minutes a day and take yoga, is this exercise enough to build bone? 5:31\nIs yoga safe for someone with osteoporosis if I have not fractured? 8:20\nWhat is your preferred method of exercise for osteoporosis?  10:40\nWhat is an example of a Better Bones Better Body success client? 13:35\nWhat is osteogenic loading and how does it effect bone? 14:58\nWhat is the Exercise evolution program?: 15:36\n\nTranscription:\nhi everybody\nI'm dr. Susan Brown at the Center for\nbetter bones it's my pleasure to be with\nyou today and today I have with you with\nyou I have Gina gali\nour fitness director at the Center for\nbetter bones and today we're going to\ntalk about exercise exercise exercise is\none of the most important things you can\ndo to build and strengthen bone to\nprevent fracture exercises one of the\nessential six steps of the better bones\nbetter body program what we're going to\ndo is we're going to spend a little bit\nof time I'm going to talk to you about\nhow exercise builds bone and then we're\ngoing to answer some of the questions\nthat you submitted to us over time but\nbefore I begin starting talking about\nhow we build bone I just want to say hi\nto Gina Gina hey how are you doing today\nI'm doing great so happy to be here and\nshare all the passion that we have for\nexercise with everybody out there\nwatching that's that and we're delighted\nto have you with us every day we see\nsuch positive response to your exercise\ninstructions and to people doing\nexercising getting benefits but Gina\ntell me now where we've just begun here\nat the Center for better bones this\nexercise evolution Gina is in charge of\nthat it's a whole series of educational\nefforts on exercise how is it coming\nalong Gina how is the exercise evolution\nmoving along I spend it so exciting to\nbe able to create this for and empower\neverybody to get moving and explore\ndifferent ways to build strength builds\nbody awareness through exercise through\nyoga and different modalities so I'm so\nexcited to be creating this bringing\nthis to everybody out there and sharing\nmy passion with all of you and at the\nCenter for better bones I consider our\ngift to you to offer Gina's instructions\nyou can look at her videos all the time\nyou can sign\nfor a group you can be involved\npersonally with Jena as her exercise\ntraining will carry you to help build\nher better bones and a better body so\nwelcome exercise you might wonder how\nexactly is it that exercise builds bone\nI have this weight here to signify that\nwe build bone when we show the body we\nneed to have stronger bones actually\nit's just like muscle we naturally grow\na certain amount of muscle but we're\ngoing to lose that as we age just like\nwe're gonna lose bone if we don't show\nthe body that we really need it the way\nwe show the body we need stronger bones\nis by loading the bones so I take this\nlittle weight like if I just lift my arm\nnormally I have a certain amount of\nforce put on bone because I'm fighting\nagainst gravity but if I take this\n10-pound weight for example and I lift\nit I'm putting much more load on bone we\nbuild bone by putting load on bone when\nI lie down I have no load on bone and\nthat's why people lose a great deal of\nbone mass when they're put to bed rest\neven for a month you can lose a terrific\namount of bone oh why astronauts lose\nbone because they don't have to fight\nagainst gravity there's no load on bone\nif I stand up there's more of a load if\nI move my weight like you might do in\nyoga over to one side there's a double\nload on this bone so it's putting extra\nforce now what happens when you put load\non bone either with this weight or by\nhopping by jumping by doing a","thumbnailUrl":["https:\/\/i.ytimg.com\/vi\/qZylwOKYDZM\/default.jpg","https:\/\/i.ytimg.com\/vi\/qZylwOKYDZM\/mqdefault.jpg","https:\/\/i.ytimg.com\/vi\/qZylwOKYDZM\/hqdefault.jpg","https:\/\/i.ytimg.com\/vi\/qZylwOKYDZM\/sddefault.jpg","https:\/\/i.ytimg.com\/vi\/qZylwOKYDZM\/maxresdefault.jpg"],"uploadDate":"2018-10-11T17:12:01+00:00","duration":"PT17M58S","embedUrl":"https:\/\/www.youtube.com\/embed\/qZylwOKYDZM","publisher":{"@type":"Organization","@id":"https:\/\/www.youtube.com\/channel\/UCm6Zry9uGdrZpm05sQLIxMw#Organization","url":"https:\/\/www.youtube.com\/channel\/UCm6Zry9uGdrZpm05sQLIxMw","name":"Dr. Susan E. Brown","description":"Dr. Susan E. Brown, PhD, is a medical anthropologist, a New York State Certified Nutritionist, and the author of Better Bones, Better Body -- the first comprehensive look at natural bone health. Dr. Brown specializes in osteoporosis, osteopenia, bone health regeneration, and auto-immune disease. She is also famous for her natural approach to bone health; check out her Better Bones programs and products.","logo":{"url":"https:\/\/yt3.ggpht.com\/ytc\/AIdro_m0l08uY9k8RO1FbN8-VsYIOa8fiq9BtocNNM_k3xw7a7s=s800-c-k-c0x00ffffff-no-rj","width":800,"height":800,"@type":"ImageObject","@id":"https:\/\/www.youtube.com\/watch?v=qZylwOKYDZM#VideoObject_publisher_logo_ImageObject"}},"potentialAction":{"@type":"SeekToAction","@id":"https:\/\/www.youtube.com\/watch?v=qZylwOKYDZM#VideoObject_potentialAction","target":"https:\/\/www.youtube.com\/watch?v=qZylwOKYDZM&t={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"},"interactionStatistic":[[{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=qZylwOKYDZM#VideoObject_interactionStatistic_WatchAction","interactionType":{"@type":"WatchAction"},"userInteractionCount":4397}],{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=qZylwOKYDZM#VideoObject_interactionStatistic_LikeAction","interactionType":{"@type":"LikeAction"},"userInteractionCount":110}]},"about":["Exercise"],"wordCount":2574,"keywords":["exercise"],"articleBody":" Print PDF eBook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFacebook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTwitter\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGmail\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLinkedIn\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPinterest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTable of ContentsToggle     11 Minutes ReadHow Does Exercise Improve Bone Health?If your bones could talk…What and how much exercise helps build bone?Mix it up!East meets West \u2014 osteoporosis and yoga, t\u2019ai chi, qi gong, and PilatesExercising for your bones \u2014 simple ideas to get you startedExercise: one way to stem menopausal bone lossExercise “dont’s”\u00a0for those with osteoporosis or osteopeniaHow to get results \u2014 a Better Bones approachTips for safe exerciseHow Does Exercise Improve Bone Health?I recently read a great quote by the Founding Director of the National Institute on Aging, Robert Butler, MD. He wrote, \u201cIf doctors could prescribe exercise in a pill form, it would be the single most widely prescribed drug in the world.\u201dAlmost all of us who are invested in our health already know that exercise is one of the most important factors in living a long and healthy life, but many of us are too busy to make time for it.If you\u2019re serious about maintaining strong and healthy bones throughout your life \u2014 and despite the wide prevalence of osteoporosis and osteopenia, it is entirely possible \u2014 exercise should move up on your list of priorities. But what type of exercise is best for bones? You may have heard that high intensity forms of exercise are good for bone-building. But it comes as a surprise to many women that mindful exercises like yoga or tai chi are also very helpful.If your bones could talk…If your bones could talk, they would say, \u201cShow me you really need me!\u201d Though it feels and looks solid, living bone is dynamic tissue that is constantly altered in response to motion and movement. The more your bones are called upon to carry weight, the more your body puts its resources into building them to support that weight. Bone and muscle are part of the same unit, and as you build muscle, you build bone by default. Here\u2019s why: muscles are attached to bones by tendons. When muscles contract, the tendons tug on your bones, stimulating them to grow. The stronger the muscle, the more powerful the stimulation on the bone.The best news is that everyone, from a young athlete to an elderly person confined to a wheelchair, can build bone mass with a combination of exercise, an alkaline diet, and bone-healthy nutritional supplements. And there are many options out there for you to explore (see the box above). From hopping on one or both legs during the commercial breaks of your favorite TV show to biking back and forth to work, there\u2019s a way for you to make exercise a part of your life, and once your bones are called upon, their mass will increase.What and how much exercise helps build bone?As I have written in my book, Better Bones, Better Body, regular lifelong exercise is best for bone, but it\u2019s never too late to begin building bone density with exercise. Your age, gender, current bone mass, and training history are all factors that will influence your choice of exercise for bone health. (Curious about your bones? Take our Bone health profile.)The optimal exercise routines for men\u2019s and women\u2019s bone health is unknown and subject to much debate. But we do know that different forms of exercise benefit bone mineralization and the mechanical properties of bone in different ways for men and women of different age groups.Mix it up!Your bones respond best to unusual, unexpected bursts and varying combinations of forces, rather than routine workouts. Here are some ideas to help you achieve this:Jump, skip or break into a jog when you wouldn\u2019t normally.Vary your weight-lifting repetitions, mixing heavier weights than you\u2019re used to with lighter ones.Include several bursts in your workout, where you increase your heart rate for a minute or so.If you always use the treadmill, try dancing or yoga exercises every other work-out.Try a whole body vibration platform if there\u2019s one in your areaThe standard party line is that exercise that requires high forces or generates high impact on the body (such as gymnastics, dance, or weight-lifting) is necessary to improve bone density. Generally speaking, the greater the force or impact, the more bone-growth stimulation. Scientific evidence does suggest we most efficiently build bone mass with a combination of high-impact exercise (such as jumping) and weight-lifting (which can include push-ups, yogic arm balances, using a weighted vest, etc.).But other properties of bone besides mass make it resilient, such as its water content and cross-sectional geometry. That\u2019s why non-weight-bearing or resistance exercise such as swimming, biking, and isometric exercise (like using the OsteoBall\u00ae) also have value, in that they can increase your bones\u2019 flexibility and compression strength. Resistance exercise also decreases your risk of falling and fractures by enhancing balance, coordination, and muscle strength.East meets West \u2014 osteoporosis and yoga, t\u2019ai chi, qi gong, and PilatesOne way to increase the forces of resistance on your bones is with Eastern forms of exercise such as yoga, t\u2019ai chi, or qi gong, and other alternative systems such as Pilates. We\u2019re just now beginning to understand that the benefits we gain from such mind\u2013body disciplines extend much further than simply strength and flexibility.Practices like yoga and t\u2019ai chi can improve balance, coordination, and focus \u2014 not to mention providing a boost in confidence! As we age, many of us become less confident when moving about, and while it\u2019s good to be careful, hesitancy can make us more likely to fall and possibly fracture. And whether you\u2019ve been diagnosed with osteoporosis or osteopenia or not, falling puts you at risk of fracture.Several recent scientific studies document the positive effects of yoga on bone health in women of all ages. Results showed increased bone density in the spine and hips as measured by DEXA scans, as well as reduced markers of bone turnover.In addition to the physical effects, there\u2019s often a psychological benefit to Eastern practices. This can help enhance our natural mind-body connection and calm the autonomic nervous system, lowering adrenaline and cortisol, our primary stress hormones. These actions ultimately help bone and whole-body health. As Dr. Paul Lam notes on his Tai Chi for Osteoporosis DVD, \u201cPracticing Tai Chi strengthens from the inside out.\u201d When beginning from our hearts and minds, we are capable of great things in the whole body.If it seems overwhelming to join a class to learn exercises, you might try familiarizing yourself first with the concepts with a DVD like the ones we offer on our website or take a look at our online exercise channel. You may find you prefer practicing in the comfort of your own home, or that you\u2019re ready to find a local class. What I like about attending a class is that most instructors lead the class to move in different ways each session, rather than sticking with the same routine. And variety is great for bone.Caption: Even gentle, low-impact exercises like those shown here can help build muscle and bone. Consult your physician before starting any new exercise program, and work with a physical therapist if there is concern about your risk of fracture.Top row, left, leg lifts are performed lying flat on your back on a firm surface (a floor with a mat, for example). Top row, center, leg lifts on hands and knees \u2013 keep your back parallel to the ground and lift your leg only as high as is comfortable. Top row, right, arm squeeze in which you bring your elbows together in front of your face and return to a position perpendicular to the spine (do not twist at waist or turn or bend the spine.) Middle row, left, sit upright in a chair and squeeze your shoulder blades together. Do this holding weights if you can. Middle row, center, lift arms straight from your sides up above your head, with weights if you can. Middle row, right, raise yourself up on your toes, hold for as long as you can, then slowly lower yourself down again. Bottom: Start in a seated position with a chair in front of you for balance, raise yourself to your feet while maintaining upright posture. Lift your body using the muscles in your legs, buttocks, and lower back, not the muscles in your arms or upper back (extend your arms to the front chair for balance, but do not press upon the chair back).Exercising for your bones \u2014 simple ideas to get you startedGo dancing with a friend or partner.Take a walk each night after dinner or try wearing a pedometer during the day to track how much you walk.Ride your bike to friends\u2019 houses, stores, and work.Run up and down your stairs a few times a day.Purchase or borrow a Nintendo Wii Fit program (includes dance parties, yoga, tennis games, boxing, and more).Jump rope or simply hop on one leg, then the other \u2014 or on both.Try the Weighted Exercise Vest, Bosu Ball, or rubber flex bands (e.g., Thera-Band).Try my Exercising for Bone Health DVD to sample Pilates, yoga, isometric training, weight-bearing exercises and strength training.Try bursting several times during your regular exercise routine.Use an X-iser step machine for a few minutes a day. Use steppers, free weights, and other strength training devices at your local gym, or wear a weight vest or belt during your workout.Exercise: one way to stem menopausal bone lossWhile both men and women can develop osteoporosis, women are far more likely than men to experience bone loss, and the critical time in their lives for bone health is the menopause transition. For years we\u2019ve been told that women can lose up to one-fifth of their bone mass during the menopause transition, and that estrogen is the crucial player. But there is actually much more to the story \u2014 waning estrogen doesn\u2019t make it impossible to build bone in perimenopause and menopause. Women\u2019s bodies maintain bone best when our hormones are balanced, not just when they\u2019re present at certain premenopausal levels. It also helps to exercise, eat an alkalizing diet, and take a quality multivitamin designed for bone building, like the ones we offer in our Better Bones Package.I always tell women, the bone you\u2019ve got is good. Let\u2019s keep it! Exercise is an excellent way to maintain the bone you already have during this crucial transition time, and more rigorous strength training can make a big difference to bone mineral density during the early postmenopausal years.If you want to build bone during the menopause transition, it may take a more intensive exercise plan. In the case of early post menopausal women with osteopenia, some research indicates that the isolated effect of simply increasing habitual physical activity does little to increase muscle strength. But don\u2019t be discouraged by that \u2014 it just tells us that women with a diagnosis of osteopenia or who are otherwise at higher risk need a more deliberate exercise program than simply increasing habitual physical activity.Exercise “dont’s”\u00a0for those with osteoporosis or osteopeniaSome exercises aren\u2019t recommended for those who have fractured or who have severe osteoporosis. Flexion exercises where you bend your spine significantly forward can increase the risk of vertebral fractures by putting excessive pressure on the vertebral bodies. Such exercises may include crunches where you round your back, touching your toes from a standing position, pulling your knees into your chest and lifting your chin and neck while on your back, or rounding your back over and downward while in a seated position. Extension exercises where you stretch up and flex backwards are generally safe for everyone.Exercises that curve or bend the spine increase your chances of vertebral fracture.It\u2019s common for people diagnosed with osteoporosis or osteopenia to be a little afraid of exercise, because they are worried their bones might fracture with any unusual activity. Such caution is warranted in some situations, such as if your bone density is very low compared to other women your age, or if your body is in a very deconditioned state. But in the vast majority, this is not the case. Almost everyone can start with a program of walking, and most can safely undertake a significant bone-building exercise program with great success. But it\u2019s important to work with your healthcare practitioner and take care not to put excessive stress on weakened bones.Take a look at our Better Bones Exercise Plan to begin your process, and make sure you discuss your goals with your practitioner. How to get results \u2014 a Better Bones approachFor most of us, almost any exercise \u2014 as long it\u2019s regular and not so intensive it causes damage \u2014 is good bone exercise. Your bones are designed to naturally break down and rebuild themselves to support the demands you place on them. But truly amazing changes come about when all the body\u2019s systems are working synergistically. Here are the three core elements of our integrative bone health approach:Create an exercise plan. Because everyone is starting from a different place, we put together a guide to help you design Your Better Bones Exercise Plan in a way that fits your unique needs and lifestyle.Eat a plant-based, alkalizing diet. Just by living and breathing, we create an internal acid load, and because our bones are the body\u2019s great buffers, an overly acidifying diet leaches buffering minerals from the bones to alkalize the blood. In contrast, fruits and vegetables provide alkalizing mineral reserves to counterbalance acid-forming metabolic processes. (See our articles on acid-alkaline balance).Boost your bone-building vitamins, minerals, essential fatty acids, and amino acids. Because even the healthiest diet doesn\u2019t necessarily supply all that you need, I recommend taking high-quality nutritional supplements to ensure that you\u2019re getting all 20 essential bone-building nutrients, such as vitamin D, vitamin K, calcium, potassium, and magnesium.Combining these three elements \u2014 regular exercise, an alkalizing diet, and high-quality supplements \u2014 will make it much more likely for you to get the results you\u2019re looking for. Adopting this approach can also give you a surprising bonus: improved energy and whole-body wellness, well into old age.Tips for safe exerciseExercise within your comfort zone.Avoid movements that cause pain.Maintain good posture and avoid rounding your back.Be sure to warm up and stretch your muscles.Work with a physical therapist if you have experienced an osteoporotic fracture.As a mother and busy practitioner myself, I know how tough it can be to find the time and inspiration to exercise regularly. But it\u2019s so important for your bones, and I promise, when you find something you love doing, it will become second nature.Be creative, explore, and be willing to try something new or combine different forms of exercise. Avoid anything that feels like one more chore. When you exercise in a way that replenishes you it triggers the reward cascade in your brain \u2014 you\u2019ll know it when you experience it!There is so much out there. Fully embracing your exercise routine will not only help you to maintain and build new bone, but will enhance your outlook, longevity, and whole-body health."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Exercise","item":"https:\/\/betterbones.com\/exercise\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"Exercise and bone health \u2014 use them or lose them","item":"https:\/\/betterbones.com\/exercise\/exercise-and-bone-health\/#breadcrumbitem"}]}]