You want to exercise for stronger bones, but with so much conflicting advice, how do you know what really works? Lift heavy, wear a weighted vest, jump, use vibration platforms, try special bone-building devices…how do you know which advice is supported by research?
In this episode, I’m joined by Dr. Lora Giangregorio, a bone health and exercise science researcher, to separate the science from the hype. She is a professor and a Tier 1 Canada Research Chair in Bone Health and Exercise Science at the University of Waterloo. She also leads the Bone Health and Exercise Science Lab and serves on the Scientific Advisory Council for Osteoporosis Canada.
We talk about the exercises that have the strongest evidence for preventing falls and fractures. We also tackle balance training, progressive resistance, weighted vests, yoga, vibration platforms, and other popular exercise approaches, and why “lift heavy” isn’t the right message for everyone.
Most importantly, you’ll learn how to start where you are, progress safely, and become a smarter consumer of bone-health information.
“Standing on one foot at the kitchen sink is not really a comprehensive balance training program. You want to make sure that you include a variety of things.“
~ Lora Giangregorio, PhD
In this episode:
[02:28] – The exercise that can help prevent falls and fractures
[04:30] – Why standing on one foot isn’t enough for balance
[09:25] – What the research says about preventing bone loss
[15:17] – Why “lift heavy” isn’t the right advice for everyone
[21:55] – How to safely introduce impact exercise
[27:05] – The truth about weighted vests and bone density
[33:03] – Are bone-building devices and vibration platforms worth it?
[39:10] – What yoga can and can’t do for your bones
[41:29] – How to tell good bone-health information from hype
Resources mentioned
– Osteoporosis Exercises to Improve Strength and Reduce Fractures