Question 179 of 433
What kind of exercise builds bone?
The short answer
Loading and impact. Bones respond to force. Walking and swimming are good for the heart and do little for bone density.
In an Australian trial called LIFTMOR, postmenopausal women with low bone mass did supervised heavy lifting and jumping twice a week for eight months. Their spine density increased, their posture and strength improved, and there were no fractures. The key words are supervised and progressive.
Add balance training, because the fracture you prevent by not falling is the best one of all. If you already have osteoporosis, avoid deep forward bending and twisting of the spine under load, and work with a physical therapist.
“This book is for education. It is not medical advice, and reading it does not make you my patient or create a doctor-patient relationship.” From the book’s medical disclaimer. Full disclaimer
HUMAN TRIALS — Selected supervised adults: loading improves bone density and function; fracture prevention is a separate endpoint.Evidence grade (draft mapping)Grade pendingPart 13, Q179 · Part sources
From Longevity Unmasked by Afshine Ash Emrani, MD, FACC. Medical disclaimer. This book is for education. It is not medical advice, and reading it does not make you my patient or create a doctor-patient relationship. Nothing here is meant to diagnose, treat, cure, or prevent any disease. Medicine is personal: a test, drug, supplement, or exercise plan that helps one person can harm another. Do not start, stop, or change any medication or treatment because of something you read in these pages. Talk with a licensed clinician who knows your history first. If you think you are having a medical emergency, call 911. The author disclaims responsibility for any loss or harm arising from use of the information in this book.