In response to the plethora of questions
from the Osteoporosis Update, let's put bone
building into perspective. . .
Okay, so the question is: To jump or not to
jump?
1. Jumping stimulates bone the best
in the
femoral neck. This means loading the long
bones of the femur dynamically with 4-8x body
weight. Apparently, jumping rope or jumping
on a mini-trampoline is not enough to really
stimulate bone significantly to increase
density. Dynamic sports such as gymnastics,
volleyball, soccer, rugby, football seem to
do well in the bone category with athletes.
DO NOT JUMP if you have less than a -3.0
T-score in the spine or hip!
You may do faux jumps or "stomping" (I think
of Flamenco Dancing. . . I was just in Spain and
am going to investigate this further!) I
also wonder about the popular exercise
"Zumba" which might be a great bone stimulus.
Bring back the 80's Step Aerobics
Classes. . .great for balance, lower body
strength, coordination and bone!
- Bareither ML, et al. Habitual
Site-Specific Upper Extremity Loading is
Associated with Increased Bone Mineral of the
Ultradistal Radius in Young Women. J of
Women's Health, Vol. 17, No. 10, 2008.
2. Swimming appears to have a negative
effect on bone. Apparently, the
gravity-eliminated environment of the water,
EVEN in competitive swimmers and water polo
players depletes bone. Kavouras did a study
in 2006 on water polo players where they
measured BMD in the legs and arms at the
beginning of the season and by the end of the
season the players showed a DECREASE in BMD
of the legs and an increase in the arms. So
exercise in the water (even vigorous water
exercise) does not build bone and may be
having a detrimental effect on the bones of
older adults who love their aqua exercise
classes! Talk about taking candy away from a
baby!
- G.Bravo, et al. A weight-bearing,
water-based exercise program for osteopenic
women: Its impact on bone, functional
fitness, and well-being. Archives of Physical
Medicine and Rehabilitation, Vol. 78, Issue
12, Pages 1375-1380, 1997.
- Kavouras SA, et al. Water Polo is
Associated with an Apparent Redistribution of
Bone Mass and Density from the Lower to the
Upper Limbs. Eur J Appl Physiol (2006)
97:316-321.
- Magkos F, et al. The Bone Response to
Non-Weight-Bearing Exercise is Sport, Site
and Sex-Specific Clin J Sport Med (2007) 17;
(2)123-128.
3. Cycling is next on the list. .
.competitive
cyclists have significantly lower BMD than
Runners and Weightlifters as shown in a
recent study by Rector. Read the story of
Aaron Smathers, a 29 year old cyclist and
researcher with brittle bones: NY
Times Cycle Story: Is Bicycling Bad for Your
Bones? Sowers, Drinkwater and several
others proved this in past studies as well.
- Rector RS, et al. Lean body mass and
weight-bearing activity in the prediction of
bone mineral density in physically active
men.J Strength Cond Res. 2009
Mar;23(2):427-35.
4. What about Running? Running may
initially have a stimulative effect on bone
but to continue running for several years
would obey the bone law of diminishing
returns. This is possibly demonstrated in
one study of runners who ran more
than 20 miles per week showed a decrease in
BMD as compared to controls. Novel stimulus
or "surprising the
bones" is really good for getting bone
turnover but the same exercise after a while
is not going to have a significant bone
response. We really have to vary our activities.
- MacDougall JD, et al. Relationship among
running mileage, bone density, and serun
testosterone in male runners. J Appl
Physiol. 1992.
5. Everyone has asked, what about jumping
on the Reformer?? Well, the jumping that
stimulates bone is 4-8x body weight. The
Reformer jumping is actually LESS than body
weight and is not against gravity (2 strikes
against it for building bone) However, it is
a fantastic tool to safely introduce someone
to jumping with correct form and alignment so
that they can eventually jump or "faux jump"
against gravity. Jumping on the Reformer
might also help to increase leg strength to
help clients tolerate the impact on their
hip, knee and ankle joints.
A trend I am seeing while following clients
for several years at my Pilates Studio is
that the first year they might see an
increase and the second year they seem to
plateau with consistent Pilates Mat and or
Apparatus training.
Someone asked about "power-marching" in
place...does this build bone? Actually the
folks from Oregon State University are just
about to publish a study on "stomping" with
good results in increased BMD! Now, the folks
who can't or should not jump can SAFELY
stimulate bone! FLAMENCO here we come! I
think this will take the Bone world by storm!
Overall, the best exercises to effect bones
appear to be: high-impact aerobic exercise
(in small doses), gymnastics, squash,
volleyball, rugby, soccer, and weight training.
- Todd JA and Robinson RJ. Osteoporosis and
Exercise (Review) Postgraduate Medical
Journal (2003)320-330.
Points to remember:
- If you have below a -3.0 T-Score in the
hip or spine DO NOT Jump!!
- a sedentary individual who begins ANY
new (safe) exercise program will likely see
bone results.
- Doing the same exercise program or type
for years and years will likely not produce
good results.
- Swimming and cycling should not be
considered bone building exercise.
- Start where you are. . .if you are in poor
condition, DO NOT begin a jumping program,
progress slowly, building your lower body and
core strength, preparing your joints for
higher impact activities.
- Pilates Reformer work is a good
preparation for vertical jumping.
- Pilates Wunda Chair work, Trapeze Table
Standing Arm Work and Assisted Squats as well
Ped-o-Pul exercises are excellent alignment,
weightbearing and control exercises to
prepare for progression to more dynamic
exercise.
For more information about exercise for your bones...
