The Best Exercise Type and Frequency for Bone Density
49,165
Published 2024-07-01
When it comes to fractures, one thing stands out: Fall Prevention Is the Most Important Thing for Preventing Osteoporosis Bone Fractures (nutritionfacts.org/video/fall-prevention-is-the-mo….
Can diet improve bone health? See Three Reasons Fruits and Vegetables May Reduce Osteoporosis Risk (nutritionfacts.org/video/three-reasons-fruits-and-…) and Onions and Tomatoes Put to the Test for Osteoporosis (nutritionfacts.org/video/onions-and-tomatoes-put-t….
What about medications that treat osteoporosis? See How Well Do Medicines Like Fosamax Work to Treat Osteoporosis? and Side Effects of Osteoporosis Medications Like Fosamax, Boniva, and Reclast (nutritionfacts.org/video/side-effects-of-osteoporo….
Should we be concerned about a common class of medications causing osteoporosis? Check out Acid Reflux Medicine May Cause Osteoporosis (nutritionfacts.org/video/acid-reflux-medicine-may-…) for more.
This video was originally part of my webinar all about osteoporosis. You can watch that full recording (nutritionfacts.org/video/preventing-and-treating-o…, including a great Q&A.
New subscribers to our e-newsletter always receive a free gift. Get yours here: nutritionfacts.org/subscribe/.
Have a question about this video? Leave it in the comment section at nutritionfacts.org/video/the-best-exercise-type-an… and someone on the NutritionFacts.org team will try to answer it.
Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at nutritionfacts.org/video/the-best-exercise-type-an…. You’ll also find a transcript and acknowledgements for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics.
Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
Captions for this video are available in several languages; you can find yours in the video settings. View important information about our translated resources: nutritionfacts.org/translations-info/
NutritionFacts.org/
• Subscribe: nutritionfacts.org/subscribe
• Donate: nutritionfacts.org/donate
• Podcast : nutritionfacts.org/audio
• Books: nutritionfacts.org/books
• Shop: drgreger.org/
• Facebook: www.facebook.com/NutritionFacts.org
• Twitter: twitter.com/nutrition_facts
• Instagram: www.instagram.com/nutrition_facts_org
All Comments (21)
-
Dr Greger says jump, I say how high? 🙃
-
study in premenopausal women. We need studies in post menopause. To my knowledge only the liftmor australia study-lifting progressive HEAVY weights was shown to build bone in post menopause when most of us are diagnosed since Dexa's are not done early enough!
-
Hopping in my kitchen- wow 50 times per leg is a good workout!👍😀
-
Jumping 50 times daily... So... Everybody should Irish dance? 😂
-
Osteoporosis is not a mineral deficiency; it’s a lack of putting stress, pressure, and forces through your bones that you can only get through exercise.
-
For people with degenerative disc disease in the lumbar area, a weighted belt is more advisable than a weighted vest, so the load in on the pelvis and thigh bones, not so much the spine. When wearing a weighted vest, wether one has degenerative disc disease or not, one should maintain core muscle engagement by thinking "tall", or "growing tall", to avoid compressing those discs, while loading the vertebrae safely.
-
It is a combo of 1) strength (resistance) training for the muscle pull on the bone…combined with 2) weight-bearing exercise (loading, i. e. Wolff’s law) that makes the most difference in maintaining or improving bone density.
-
Thanks for this re-assuring information Dr. Greger. I find that jumping lunges, calf raises on stairs, and goblet squats holding a 20lb. dumbbell, while standing on a reverse slant board, all work well for me to supplement my running, which is 4-5 days a week. I'm in my early-mid 50's and have been consistently running for 12 yrs. I also do push-ups and pull-ups everyday to maintain upper body strength.
-
There's a physical therapist ( her channel is Bone Smart pilates) that incorprates stomping into her routines. I have degenerative disc disease and was advised by physical therapy to not run, jump or use a rebounder so I do some stomping every week. I hope that's enough!
-
He makes a great point about walking not being enough and that greater resistance (intensity) is needed.
-
I've been running close to 50 years and have no bone issues.
-
i wonder what a perfect week of workout, eating and drinking would look like according to dr. greger. I've been wondering for a while what else i could leave out or add to my routine to improve my health generally
-
I love my Bellicon rebounder. Highly recommend! Life changing exercise.
-
You don´t need a weight vest though if you are overweight..
-
Wouldn’t jumping jacks be just as helpful as jumping rope and easier to do indoors on carpeting?
-
A lot of us older folks have bad knees etc that prevent jumping etc. I’ve heard about a vibration plate that helps and is safe but is 2 or 3 grand.
-
I love this channel!
-
indoor rope skipping is good walking outdoors with weighted vest in this heat sound really "fun"
-
The literature is split on whether the result of this is due to the exercise itself or the weight gain you get from hypertrophied type II muscle fibers.
-
I wonder what an effect like vigorous dancing would have, I think it might be more plausible for people to do everyday as opposed to jumping 5x with a weighted vest 🙏💓😂
