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Episode 5: Does Yoga Improve Bone Density?

1 Comment

 

Welcome to Episode 5 of the Movement Logic podcast! In this solo episode, Laurel addresses the question of whether or not yoga asana builds bone density, where the belief or claim that it does might have come from, and then concrete, evidenced-based ways to improve bone density, as well as how yoga asana fits into these efforts. Here are specific points discussed:

  • Where did the idea that yoga builds bone density come from?
  • Why is bone density important and why should we want to build it?
  • How do you find out if you have osteoporosis or osteopeonia?
  • Who is most at risk of developing osteoporosis?
  • How does osteoporosis happen?
  • How do bones remodel and become denser, stronger, or more resilient?
  • What activities build bone? 
  • When is the best time to work on building bone?
  • What are the obstacles to building bone?
  • Shoulder older adults lift heavy weights?
  • The LIFTMOR study
  • What role does yoga play in the conversation around bone density?

Reference links:

Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss

Estrogen Matters

The Physio-Network

The LIFTMOR study

 

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Filed Under: Menopause, Research, Yoga

Reader Interactions

Comments

  1. Bonnie says

    July 10, 2022 at 3:47 pm

    Laura, You covered a lot of ground very articulately! Osteoporosis and low density (not usually referred to as osteopenia anymore, btw) is something I’ve studied, trained in, taught and have been diagnosed with now for at least 10 years. In fact, I am a BoneFit specialist with the Bone Health and Osteoporosis Foundation. I’m just going to make 2 points although I would really love to talk more with you about this topic as a teacher and an “older adult”. . 1. In addition to the benefits of yoga mentioned finally at the end (balance, body awareness) is increased mindfulness and anxiety management. Having taught literally thousands of hours of yoga with osteoporosis myself and to students up to age 80+, (no one has fractured) this is one of many much overlooked benefits. In fact, the idea of holistic yoga (beyond asana), and the ways it can support those with osteoporosis is sadly ignored, typically. 2. The compliance with a strength training program is haphazard at best. As was touched on in the previous podcast on the feet, knowing better isn’t always doing better. To preface this, I practice lifting weights at least 2x per week as well as move mindfully and teach my students to do so. However, fall prevention and spine sparing movements can be easily built into asana practice, as well as building up challenge with resistance bands. I’ve written about this extensively on my website. There are just so many other factors and co-conditions that can increase fracture risk.

    respectfully,
    Bonnie (again.)

    Reply

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🚩If you haven’t changed your dumbbells since 🚩If you haven’t changed your dumbbells since pre-pandemic, it’s time to bump things up. 

😍Your bones will thank you. 

🐶Love, Pearl
Your nervous system governs everything, even wheth Your nervous system governs everything, even whether or not your bones get stronger.

Since your nervous system really only cares about differences, changing your body’s capability—building stronger bones—is largely about exposing it to something different than it’s used to regularly.

You gotta give your bones a reason to make themselves stronger by sending your body a different kind of a message.

That message is “this is what we do now.  Prepare yourself.”

For bones, that means higher intensity of joint reaction forces (think tendons pulling on bones to move them at joints) or ground reaction forces (think impact you make against the ground with your feet when you land and how that force is transmitted through your whole skeleton.)

Since impact training carries more risk (for some), lifting heavy things should probably come first.

But since lifting heavy weights is a unique skill (it’s not the same capacity OR skill as lifting moderate weights) then logically you should begin by lifting moderate weights. (Light weights won’t make you stronger or increase your bone density.)

Once you are confident with lifting moderate weights, you should lift heavy ones (with the support of a coach, to help you OR just try it.)

Lifting heavy is not dangerous despite what stupid messaging you’ve heard. Yes you should know the basics, but that’s the case for even the most mundane activities like driving and parenting.

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Begin.

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We couldn’t agree more with Movement Logic co-fo We couldn’t agree more with Movement Logic co-founder @sarahcourtdpt:

🗣️If you only ever give your older clients tiny dumbbells, YOU’RE. NOT. HELPING. THEM.
 
Do I need to spell it out for you? Here it is then:
 
❌Weaker = less strong
 
❌Less strong = more likely to lose balance 
 
❌More likely to lose balance = more likely to fall
 
❌More likely to fall = more likely to fracture
 
❌Afraid of fracture = move less, get weaker
 
❌Weaker = less strong
 
And on it goes.
 
➡️You may need to start them at 5lbs, or 3lbs, but they can, and should, progress to heavier loads. The ones that are black. 
 
They need muscle growth and bone density. You know this. So why aren’t you giving it to them?
 
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