[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/betterbones.com\/exercise\/osteogenic-loading\/#Article","mainEntityOfPage":"https:\/\/betterbones.com\/exercise\/osteogenic-loading\/","headline":"Osteogenic loading \u2014 a key to reversing osteoporosis","name":"Osteogenic loading \u2014 a key to reversing osteoporosis","description":"Print PDF eBook Facebook Twitter Gmail LinkedIn Pinterest Bone responds to certain levels of physical strain in a really interesting way \u2014 it gets stronger. Any type of strain on bone that applies enough impact or compressive pressure to stimulate new bone growth is called \u201costeogenic loading.\u201d Our wise body constantly monitors strain, and in […]","datePublished":"2018-09-20","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\/2018\/09\/osteogenic-loading-BB-Blog-4-20.jpg","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/09\/osteogenic-loading-BB-Blog-4-20.jpg","height":1109,"width":2120},"url":"https:\/\/betterbones.com\/exercise\/osteogenic-loading\/","video":{"@context":"http:\/\/schema.org\/","@type":"VideoObject","@id":"https:\/\/www.youtube.com\/watch?v=d-898wSs6Ps#VideoObject","contentUrl":"https:\/\/www.youtube.com\/watch?v=d-898wSs6Ps","name":"New study shows that one-legged HOPPING can BUILD BONE!","description":"Dr. Brown talks about a new study, where postmenopausal women achieved gains in bone strength, bone density, and bone mineral content by hopping on one leg.  Read the blog for full details here: https:\/\/www.betterbones.com\/exercise\/hopping-osteoporosis\/\n\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\/ \nWould 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?\n\nLike on Facebook \u2192 http:\/\/www.facebook.com\/betterbonesbetterbody\nFollow on Twitter \u2192 http:\/\/www.twitter.com\/drsusanbrown\nFollow our Instagram \u2192 http:\/\/www.instagram.com\/betterbonesbetterbody\nCheck out our Pinterest \u2192 http:\/\/www.pinterest.com\/betterbonesbetterbody\n\n#betterbonesbetterbody #drsusanbrown #osteoporosis #osteopenia","thumbnailUrl":["https:\/\/i.ytimg.com\/vi\/d-898wSs6Ps\/default.jpg","https:\/\/i.ytimg.com\/vi\/d-898wSs6Ps\/mqdefault.jpg","https:\/\/i.ytimg.com\/vi\/d-898wSs6Ps\/hqdefault.jpg","https:\/\/i.ytimg.com\/vi\/d-898wSs6Ps\/sddefault.jpg","https:\/\/i.ytimg.com\/vi\/d-898wSs6Ps\/maxresdefault.jpg"],"uploadDate":"2020-03-06T21:55:03+00:00","duration":"PT3M16S","embedUrl":"https:\/\/www.youtube.com\/embed\/d-898wSs6Ps","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=d-898wSs6Ps#VideoObject_publisher_logo_ImageObject"}},"potentialAction":{"@type":"SeekToAction","@id":"https:\/\/www.youtube.com\/watch?v=d-898wSs6Ps#VideoObject_potentialAction","target":"https:\/\/www.youtube.com\/watch?v=d-898wSs6Ps&t={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"},"interactionStatistic":[[{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=d-898wSs6Ps#VideoObject_interactionStatistic_WatchAction","interactionType":{"@type":"WatchAction"},"userInteractionCount":9819}],{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=d-898wSs6Ps#VideoObject_interactionStatistic_LikeAction","interactionType":{"@type":"LikeAction"},"userInteractionCount":106}]},"about":["Exercise"],"wordCount":634,"keywords":["weight bearing exercise","osteogenic loading"],"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\tBone responds to certain levels of physical strain in a really interesting way \u2014 it gets stronger.Any type of strain on bone that applies enough impact or compressive pressure to stimulate new bone growth is called \u201costeogenic loading.\u201d Our wise body constantly monitors strain, and in the brief moment of impact, when strain is enough to slightly stretch, bend or compress the bone matrix, this impact sends a warning message: high loads are coming, and the bones should grow stronger to carry them.  This signal tells the bone-building osteoblast cells to increase their minerals uptake and build bone \u2014which is why we emphasize the importance of having those minerals in your diet or using a well-constructed multivitamin like our Better Bones Builder.Table of ContentsToggle     3 Minutes ReadThe basicsSafe impact training programs for osteogenic loadingSimple ways to increase your osteogenic loadReferences+The basicsEven when just standing upright, the simple act of resisting gravity puts a load on bone, but this is a one that our body is well adapted to. To build stronger bones, a much higher load \u2014 that is, greater compression and bending \u2014 is needed to encourage our bodies to spend the necessary energy and resources.The load put on bone can be measured in terms of multiples of body weight. The higher the load, the better able the activity is to stimulate bone growth. Calculations of multiples of body weight look like this for common physical activities:Learn which activities load your bones the most.Swimming: 0 (Your load is actually lessened in water.)Standing: 1Brisk walking : 1\u20132Running\/jogging:  3\u20134Power jumping: 4+Resistance, strength training:  4 to 10 (Depending on impact.)Safe impact training programs for osteogenic loadingMost physical activity loads bone to a degree, but for strong osteogenic stimulation, the load needs to reach around 4 times body weight.At these higher multiples of body weight, however, safety becomes an issue.  Any bone will succumb to fracture under loads that exceed its capacity. When training with high multiples of body weight, professional guidance is mandatory.Nonetheless, many safe impact training programs have been shown to build bone, including those used at the Australian Bone Clinic and in hopping programs.Simple ways to increase your osteogenic loadIf you have a desk job, stand frequently and walk, or stomp\/skip around every hour.Walk more, walk faster, jog if you can.Practice stepping down stairs with a thud, or walk downhill.Do 100 heel drops.Turn up the music and kick up your heels in dance.Practice jump rope or 1- or 2-legged hopping or jumping, if your knees permit.Begin a strength training program, even in a moderate one. Many studies report a gain of both bone and muscle mass with regular resistance training done just twice a week.I have seen uncounted clients gain significant bone density doing our full Better Bones, Better Program while amplifying our exercise component with serious strength training.  We are now documenting a variety of successful exercise programs and will be detailing them to you in this weekly blog and on our new Exercise Evolution Channel. Not everyone is suited to lifting heavy weights, but everyone can and should work to increase muscle mass and bone strength.Become a Patron!References+Bone Health and Osteoporosis: A Report of the Surgeon General.  Rockville, MD: U.S. Department of Health and Human Services, 2004.Jaquish J, Singh R, Hynote E, Conviser J. Osteogenic Loading: A New Modality to Facilitate Bone density Development. A: Jaquish Industrial Research, LLC, 2017.Westcott W. Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports July\/August 2012;11:4P209216.Exercise works best alongside proper nutrition \u2014 learn about the nutrients that support bone building."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Exercise","item":"https:\/\/betterbones.com\/exercise\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"Osteogenic loading \u2014 a key to reversing osteoporosis","item":"https:\/\/betterbones.com\/exercise\/osteogenic-loading\/#breadcrumbitem"}]}]