Bone strengthening question

[Anonymous]

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

That’s okay, never mind.

I think you need more movement than just standing on one leg. Hopping on one leg, holding on to a table or countertop while doing it, would probably be good. I got a vibration plate which is supposedly helpful. Not positive that it does, but it feels great for lymphatic drainage.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I guess this from 1994 is now outdated?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.

So you're saying the old data is inaccurate?

[Anonymous]

OMG! Walking absolutely is good for bone density and bone health! It is a weight bearing activity. It is obviously not a high stress activity like jumping or running but it is absolutely helpful for bone density.

To OP's 'question' (hard to really see a question in there) - jumping on one leg will help with bone density. Just standing on one leg? No, not

You don't seem like you really know where to start with an exercise routine. You should download a free app like FitOn where you can look up work outs to get you started.

[Anonymous]

Obese people might have better bone density but they are more likely to fall, fracture their bones and have a host of other issues that make them far less healthy.

[Anonymous]

Is strength training with dumbbells and barbells not an option for you?

[Anonymous]

Anonymous wrote:OMG! Walking absolutely is good for bone density and bone health! It is a weight bearing activity. It is obviously not a high stress activity like jumping or running but it is absolutely helpful for bone density.

To OP's 'question' (hard to really see a question in there) - jumping on one leg will help with bone density. Just standing on one leg? No, not

You don't seem like you really know where to start with an exercise routine. You should download a free app like FitOn where you can look up work outs to get you started.

https://ortho.duke.edu/sites/default/files/2025-09/Why%20jumping%20may%20help%20build%20stronger%20bones%20-%20The%20Washington%20Post%5B57%5D.pdf

This is why it is dangerous to listen to laypeople.

Quoting:

Walking — although it can be a great form of exercise in general — isn’t enough to build stronger bones,
said Kerri Winters-Stone, an exercise physiologist and a professor at Oregon Health & Science
University. The skeleton becomes accustomed to the loads we typically subject the body to.
“You have to surprise the bone,” she said. “You have to do something different.”

[Anonymous]

Did you ever stop to think that many people can't do anything more than walk? You are discouraging people from doing something very simple - taking a brisk walk.

You are lucky to be able-bodied and apparently have no health issues to discourage people from walking to strengthen their bones.

[Anonymous]

Anonymous wrote:Did you ever stop to think that many people can't do anything more than walk? You are discouraging people from doing something very simple - taking a brisk walk.

You are lucky to be able-bodied and apparently have no health issues to discourage people from walking to strengthen their bones.

Where did I discourage disabled people from doing anything? Of course, walking provides benefits, as I previously mentioned the cardiovascular benefits. But it does not increase bone density.

[Anonymous]

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

That’s okay, never mind.

If you want to do single leg, why not Romania dead lift? You only need a single 10 lb weight.

[Anonymous]

Anonymous wrote:

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

That’s okay, never mind.

If you want to do single leg, why not Romania dead lift? You only need a single 10 lb weight.

I am not in need of which exercises to do one legged. I’m asking a different and very specific question.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

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

That’s okay, never mind.

If you want to do single leg, why not Romania dead lift? You only need a single 10 lb weight.

I am not in need of which exercises to do one legged. I’m asking a different and very specific question.

OP, Here is your "specific" question: If I do exercises where I am standing on one leg (let’s say one legged squats) is that good for bone health?

If you have read all the responses, it appears there are now conflicting studies. What they are certain about is that if you jump on the one leg, then alternate, that should do it. But a one-legged squat? Maybe. But you'd have to be in pretty good shape to be able to actually do that and squat low enough for it to make a difference. I would think you'd be better off doing a regular squat and holding a weight plate to your chest. Even better, squat and on the upward motion jump.

[Anonymous]

Reading everything, I think the answer is in the studies which say that it has to stress the bones. So, I assume if you normally have half your body weight held up by each leg and then sometimes stress the hips, spine, ankles, wrists by:

- planks (even more so with one arm row or a sideways plank…)
- one legged standing (esp if doing something with a weight)
- weight lifting
- jumping (stomping, jumping jacks, skipping)
- sideways lunges
- galloping (esp sideways)

Essentially doing things that put stress on the bones, bone density will generate.

[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.

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.

Omg - yes!!! It destroyed my back.!! It’s just now getting better 1 year after I quit wearing it.

[Anonymous]

56. I box jump, jump rope, do weighted lunges, squat, bench press, walk, Pilates, peloton, yoga.

[Anonymous]

Anonymous wrote:56. I box jump, jump rope, do weighted lunges, squat, bench press, walk, Pilates, peloton, yoga.

The only way the Peloton is good for bone density is if you put it on heavy resistance and stand. Otherwise, it is primarily if not totally cardio.