Bone strengthening question

[Anonymous]

I know walking doesn't help bone health. I also know that weighted vests while walking also don’t help AND that heavy people have better bone health bc the weight on their bones is helpful.

If I do exercises where I am standing on one leg (let’s say one legged squats) is that good for bone health? google says yes but it also says walking w / a weighed vest is good for bone health. So I am trying to get the right answer. I would think it would be because, like a heavy set person walking around with extra weight, it is essentially taxing your one leg with 2x the body weight it is used to (versus a measly 6 lb weighted vest). So a 130 lb woman would normally have the legs go from supporting 65 lbs (half each) to 130.

[Anonymous]

Before someone jumps in about jumping, I already know and do other bone stuff, so I am specifically asking about standing on one leg.

[Anonymous]

No. Try jumping rope for five minutes two or three times a day.

[Anonymous]

Where did you hear that walking and weight lifting ISN'T good for bone health? Those are 2 of the best things you can do. Wearing a weighted vest is also good. Yoga is good. Anything to put weight pressure on the bones.

[Anonymous]

Anonymous wrote:Where did you hear that walking and weight lifting ISN'T good for bone health? Those are 2 of the best things you can do. Wearing a weighted vest is also good. Yoga is good. Anything to put weight pressure on the bones.

Original post said nothing about weight lifting.

Walking isn’t rebuilding bones:
https://pmc.ncbi.nlm.nih.gov/articles/PMC6179512/#:~:text=Atypical%20stresses%20applied%20to%20bone%20drive%20adaptive%20changes.&text=The%20stresses%20that%20induce%20osteogenesis,the%20bone%20is%20not%20habituated.&text=Thus%2C%20the%20bone%20cells%20become,cycles%20per%20day%20is%20sufficient.

Quoting the above: “he stresses that induce osteogenesis are not the numerous cycles of normal stresses that the bone experiences on a day-to-day basis; rather, the strains that induce bone formation are the atypical stresses to which the bone is not habituated.44, 53 Thus, the bone cells become accustomed to the strains associated with repetitive activities, such as walking or running. However, activities, such as multi-directional jumping, that produce strains to which the bone is not habituated, enhance the bone formation response to increase bone strength.”

[Anonymous]

Anonymous wrote:No. Try jumping rope for five minutes two or three times a day.

Sigh

[Anonymous]

Anonymous wrote:Where did you hear that walking and weight lifting ISN'T good for bone health? Those are 2 of the best things you can do. Wearing a weighted vest is also good. Yoga is good. Anything to put weight pressure on the bones.

Weighted vest does nothing.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Where did you hear that walking and weight lifting ISN'T good for bone health? Those are 2 of the best things you can do. Wearing a weighted vest is also good. Yoga is good. Anything to put weight pressure on the bones.

Original post said nothing about weight lifting.

Walking isn’t rebuilding bones:
https://pmc.ncbi.nlm.nih.gov/articles/PMC6179512/#:~:text=Atypical%20stresses%20applied%20to%20bone%20drive%20adaptive%20changes.&text=The%20stresses%20that%20induce%20osteogenesis,the%20bone%20is%20not%20habituated.&text=Thus%2C%20the%20bone%20cells%20become,cycles%20per%20day%20is%20sufficient.

Quoting the above: “he stresses that induce osteogenesis are not the numerous cycles of normal stresses that the bone experiences on a day-to-day basis; rather, the strains that induce bone formation are the atypical stresses to which the bone is not habituated.44, 53 Thus, the bone cells become accustomed to the strains associated with repetitive activities, such as walking or running. However, activities, such as multi-directional jumping, that produce strains to which the bone is not habituated, enhance the bone formation response to increase bone strength.”

To be fair, I didn't read the linked study, but just because something is up on pubmed doesn't mean that it's an accepted peer reviewed piece. For every study that says walking doesn't help, there's another study that says it does. The accepted practice is that any weight-bearing exercise is good for your bones.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Where did you hear that walking and weight lifting ISN'T good for bone health? Those are 2 of the best things you can do. Wearing a weighted vest is also good. Yoga is good. Anything to put weight pressure on the bones.

Weighted vest does nothing.

Well it's good for messing up your back. Seriously, if you prefer to have more back pain, that vest is the way to go.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Where did you hear that walking and weight lifting ISN'T good for bone health? Those are 2 of the best things you can do. Wearing a weighted vest is also good. Yoga is good. Anything to put weight pressure on the bones.

Original post said nothing about weight lifting.

Walking isn’t rebuilding bones:
https://pmc.ncbi.nlm.nih.gov/articles/PMC6179512/#:~:text=Atypical%20stresses%20applied%20to%20bone%20drive%20adaptive%20changes.&text=The%20stresses%20that%20induce%20osteogenesis,the%20bone%20is%20not%20habituated.&text=Thus%2C%20the%20bone%20cells%20become,cycles%20per%20day%20is%20sufficient.

Quoting the above: “he stresses that induce osteogenesis are not the numerous cycles of normal stresses that the bone experiences on a day-to-day basis; rather, the strains that induce bone formation are the atypical stresses to which the bone is not habituated.44, 53 Thus, the bone cells become accustomed to the strains associated with repetitive activities, such as walking or running. However, activities, such as multi-directional jumping, that produce strains to which the bone is not habituated, enhance the bone formation response to increase bone strength.”

To be fair, I didn't read the linked study, but just because something is up on pubmed doesn't mean that it's an accepted peer reviewed piece. For every study that says walking doesn't help, there's another study that says it does. The accepted practice is that any weight-bearing exercise is good for your bones.

It’s an NIH study but it’s also widely researched that you can walk 25,000 steps a day and it will be good for your cardiovascular system but do nothing for your bones.

[Anonymous]

Push ups.

[Anonymous]

I guess this from 1994 is now outdated?
https://pubmed.ncbi.nlm.nih.gov/8304358/

Results: Women who walk more than 7.5 miles per week had higher mean bone density of the whole body and of the legs and trunk regions of the body than women who walk less than 1 mile per week. The current level of walking activity was reflective of lifelong walking habits. The number of miles walked per week was also correlated with longitudinal rates of change in bone density at the legs (rp = 0.16, p = 0.03).

Conclusions: Healthy postmenopausal women who walk approximately 1 mile each day have higher whole-body bone density than women who walk shorter distances. Walking is also effective in slowing the rate of bone loss from the legs. These results strongly support the widely held belief that walking is a beneficial form of physical activity for maintaining skeletal integrity.

[Anonymous]

Goblet squats. Add weight held near chest.

[Anonymous]

I am looking for the answer to my question- not ways to build bone density.

That’s okay, never mind.

[Anonymous]

Anonymous wrote:I guess this from 1994 is now outdated?
https://pubmed.ncbi.nlm.nih.gov/8304358/

Results: Women who walk more than 7.5 miles per week had higher mean bone density of the whole body and of the legs and trunk regions of the body than women who walk less than 1 mile per week. The current level of walking activity was reflective of lifelong walking habits. The number of miles walked per week was also correlated with longitudinal rates of change in bone density at the legs (rp = 0.16, p = 0.03).

Conclusions: Healthy postmenopausal women who walk approximately 1 mile each day have higher whole-body bone density than women who walk shorter distances. Walking is also effective in slowing the rate of bone loss from the legs. These results strongly support the widely held belief that walking is a beneficial form of physical activity for maintaining skeletal integrity.

Bones are strengthened when they are stressed. They are stressed by jolts (jumping, jumping jacks, rebound jumps, strength training with heavy weights, etc.) walking does not stress the bones.