When done consistently, exercise helps to strengthen bones and muscles which can improve balance and overall functioning, and reduce the risk of falls and fractures. Most forms of exercise, including resistance, aerobic, mind-body, or combined programs, can increase BMD to some degree.[1]
Resistance training has been shown to improve BMD of the lumbar spine, femoral neck, and possibly hip, as well as increase levels of overall physical functioning and health-related quality of life.[2][3][1][4] Interestingly, mind-body exercises (e.g, Tai Chi, qi gong), which often involve a half-squatting position paired with core stabilization and bending, stretching, and rotating from the hips and spine, were suggested to be the optimal exercise type for increasing BMD of the lumbar spine and femoral neck in a 2022 meta-analysis.[1]
In terms of reducing fall risk, a 2019 Cochrane review reported that exercise programs combining balance and functional strength exercises (e.g., squats, sit-to-stands) were the most beneficial.[5]
References
- ^Shifang Zhang, Xiuxiu Huang, Xiaoyan Zhao, Bei Li, Ying Cai, Xiaoqin Liang, Qiaoqin WanEffect of exercise on bone mineral density among patients with osteoporosis and osteopenia: A systematic review and network meta-analysisJ Clin Nurs.(2021 Nov 1)
- ^Yuki Kitsuda, Takashi Wada, Hisashi Noma, Mari Osaki, Hiroshi HaginoImpact of high-load resistance training on bone mineral density in osteoporosis and osteopenia: a meta-analysisJ Bone Miner Metab.(2021 Apr 13)
- ^Wilhelm M, Roskovensky G, Emery K, Manno C, Valek K, Cook CEffect of resistance exercises on function in older adults with osteoporosis or osteopenia: a systematic review.Physiother Can.(2012)
- ^Matteo Ponzano, Isabel B Rodrigues, Zeinab Hosseini, Maureen C Ashe, Debra A Butt, Philip D Chilibeck, Jackie Stapleton, Lehana Thabane, John D Wark, Lora GiangregorioProgressive Resistance Training for Improving Health-Related Outcomes in People at Risk of Fracture: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsPhys Ther.(2020 Dec 26)
- ^Sherrington C, Fairhall NJ, Wallbank GK, Tiedemann A, Michaleff ZA, Howard K, Clemson L, Hopewell S, Lamb SEExercise for preventing falls in older people living in the community.Cochrane Database Syst Rev.(2019-Jan-31)