Did You Know?

Continuing from Part 1, here are more exercises that can help improve bone density. These exercises provide both weight-bearing and resistance training benefits, which stimulate bone growth and strengthen the skeletal system

Jumping

Jumping exercises, usually from a 12-inch height, can increase bone density, particularly in post-menopausal women.

Bands and Tubing

Resistance bands and tubing are effective tools for increasing bone density. They are affordable and can be used anywhere.

Tai Chi

Tai Chi improves balance, reduces fall risk, and can increase bone density with at least 12 months of practice. It also improves cardiac output without raising pulse, is very relaxing, and can even be used as a self-defense martial art.

Yoga

Yoga does not directly increase bone density, but it enhances core strength, flexibility, and relaxation. Some poses, like headstands, should be avoided by people with neck or spine issues such as disc herniations or spinal stenosis.

Pilates

Pilates does not increase bone density but does strengthen core muscles—often at a cost to the spine, as many exercises involve flexed seated positions and rotational movements that increase disc pressure and can damage spinal discs.

Rowing

Rowing does not increase bone density and may increase low back pain, but it is beneficial for heart and lung function.

Swimming

Swimming supports heart and lung health but does not increase bone density—in fact, it can decrease it. Because of the micro-gravity environment in water, competitive swimmers often have the lowest bone density of any athletes.

These exercises provide a range of benefits for bone health, including improved balance, strength, and flexibility. While some exercises like yoga and Pilates may not increase bone density directly, they are still valuable for overall wellness.

Have questions? Call our office for a consultation (716) 247-5320.

Check out the rest of the series:

• Exercises That Increase Bone Density Part 1
• Exercises That Increase Bone Density Part 2
• Exercises That Increase Bone Density Part 3

References

Jumping

• Zhao, R., Zhao, M. and Zhang, L., 2014. Efficiency of jumping exercise in improving bone mineral density among premenopausal women: a meta-analysis. Sports medicine, 44, pp.1393-1402.
• Fuchs, R.K., Bauer, J.J. and Snow, C.M., 2001. Jumping improves hip and lumbar spine bone mass in prepubescent children: a randomized controlled trial. Journal of bone and mineral research, 16(1), pp.148-156.
• Tucker, L.A., Strong, J.E., LeCheminant, J.D. and Bailey, B.W., 2015. Effect of two jumping programs on hip bone mineral density in premenopausal women: a randomized controlled trial. American Journal of Health Promotion, 29(3), pp.158-164.

Tai Chi

• Wayne, P.M., Kiel, D.P., Krebs, D.E., Davis, R.B., Savetsky-German, J., Connelly, M. and Buring, J.E., 2007. The effects of Tai Chi on bone mineral density in postmenopausal women: a systematic review. Archives of physical medicine and rehabilitation, 88(5), pp.673-680.
• Zou, L., Wang, C., Chen, K., Shu, Y., Chen, X., Luo, L. and Zhao, X., 2017. The effect of Taichi practice on attenuating bone mineral density loss: A systematic review and meta-analysis of randomized controlled trials. International journal of environmental research and public health, 14(9), p.1000.
• Song, Q.H., Zhang, Q.H., Xu, R.M., Ma, M., Zhao, X.P., Shen, G.Q., Guo, Y.H. and Wang, Y., 2014. Effect of Tai-chi exercise on lower limb muscle strength, bone mineral density and balance function of elderly women. International journal of clinical and experimental medicine, 7(6), p.1569.
• Chan, K., Qin, L., Lau, M., Woo, J., Au, S., Choy, W., Lee, K. and Lee, S., 2004. A randomized, prospective study of the effects of Tai Chi Chun exercise on bone mineral density in postmenopausal women. Archives of physical medicine and rehabilitation, 85(5), pp.717-722.
• Lui, P.P.Y., Qin, L. and Chan, K.M., 2008. Tai Chi Chuan exercises in enhancing bone mineral density in active seniors. Clinics in sports medicine, 27(1), pp.75-86.

Yoga and Pilates

• Gandolfi, N.R.S., Corrente, J.E., De Vitta, A., Gollino, L. and Mazeto, G.M.F.D.S., 2020. The influence of the Pilates method on quality of life and bone remodelling in older women: a controlled study. Quality of life research, 29, pp.381-389.
• Fernández-Rodríguez, R., Alvarez-Bueno, C., Reina-Gutiérrez, S., Torres-Costoso, A., Nunez de Arenas-Arroyo, S. and Martínez-Vizcaíno, V., 2021. Effectiveness of Pilates and Yoga to improve bone density in adult women: A systematic review and meta-analysis. 16(5).

Rowing

• Cohen, B., Millett, P.J., Mist, B., Laskey, M.A. and Rushton, N., 1995. Effect of exercise training programme on bone mineral density in novice college rowers. British journal of sports medicine, 29(2), pp.85-88.
• McNamara, A.J., 2005. Bone mineral density and rowing exercise in older women.
• Mourtakos, S., Kavouras, S., Vasiliou, S., Soultanakis, H., Bardis, C., Sidossis, L. and Tenta, R., 2023. Bone Mineral Content Distribution in Response to Long-term Training of Elite Rowers. in vivo, 37(2), pp.611-617.

Swimming

• Gomez-Bruton, A., Montero-Marin, J., Gonzalez-Agueero, A., Gomez-Cabello, A., Garcia-Campayo, J., Moreno, L.A., Casajus, J.A. and Vicente-Rodriguez, G., 2018. Swimming and peak bone mineral density: a systematic review and meta-analysis. Journal of sports sciences, 36(4), pp.365-377.
• Gomez-Bruton, A., Montero-Marin, J., González-Agüero, A., Garcia-Campayo, J., Moreno, L.A., Casajus, J.A. and Vicente-Rodriguez, G., 2016. The effect of swimming during childhood and adolescence on bone mineral density: a systematic review and meta-analysis. Sports Medicine, 46, pp.365-379.
• Ribeiro-dos-Santos, M.R., Lynch, K.R., Agostinete, R.R., Maillane-Vanegas, S., Turi-Lynch, B., Ito, I.H., Luiz-de-Marco, R., Rodrigues-Junior, M.A. and Fernandes, R.A., 2016. Prolonged practice of swimming is negatively related to bone mineral density gains in adolescents. Journal of bone metabolism, 23(3), pp.149-155.