The bone-building phase in young adults -- at its speediest -- takes three to four months, and it may take a lot longer if you have osteoporosis or are older. So you won't be seeing big changes on any bone density tests after your first week of working out. Bones change slowly -- but they do change.
In general, healthy people who undergo prolonged periods of bed rest or immobilization can regain bone mass when they resume weight-bearing activities. Studies suggest that there is a good chance to fully recover the lost bone if the immobilization period is limited to 1 to 2 months.
Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss.
You can reverse the loss of bone density with medical therapies that may slow, maintain, or even increase your bone density. Your doctor may recommend taking certain medications to prevent or treat bone loss, and some may even help you rebuild bone density.
Vitamin D supplementation may decrease bone turnover and increase bone mineral density. Several randomized placebo-controlled trials with vitamin D and calcium showed a significant decrease in fracture incidence. However, very high doses of vitamin D once per year may have adverse effects.
Just 30 minutes of exercise each day can help strengthen bones and prevent osteoporosis. Weight-bearing exercises, such as yoga, tai chi, and even walking, help the body resist gravity and stimulate bone cells to grow. Strength-training builds muscles which also increases bone strength.
Weight-bearing aerobic activities
Examples include walking, dancing, low-impact aerobics, elliptical training machines, stair climbing and gardening. These types of exercise work directly on the bones in your legs, hips and lower spine to slow mineral loss.
Studies have shown that people reversed osteoporosis naturally when they: Followed a therapeutic exercise program with adequate levels of weight bearing. Exercised over many years. Were consistent in their exercise routine.
Although there is no cure for osteoporosis or osteopenia, there are ways doctors can help slow bone loss and sometimes improve bone density. Most commonly, doctors will recommend that patients supplement their vitamin D and calcium intake.
Weight-bearing and resistance exercises are the best for your bones. Weight-bearing exercises force you to work against gravity. They include walking, hiking, jogging, climbing stairs, playing tennis, and dancing. Resistance exercises – such as lifting weights – can also strengthen bones.
Walking is a weight bearing exercise that builds and maintains strong bones and is an excellent exercise. Not only it improves your bone health, but it also increases your muscle strength, coordination, and balance which in turn helps to prevent falls and related fractures, and improve your overall health.
The disease may progress for many years undetected—until a broken bone occurs. Osteoporosis can cause painful and debilitating broken bones called fragility fractures. These fractures can compromise a person's ability to walk, cause deformities and loss of height, and significantly lower quality of life.
The short answer is no, osteoporosis cannot be completely reversed and is not considered curable, but there are a number of health and lifestyle adjustments you can make to improve bone loss. Your provider may also prescribe you medications to help rebuild and slow down bone loss.
The first stage in osteoporosis occurs when your bone loss and bone formation occur at the same rate, meaning you no longer make more bone than you're losing. At this stage, there are no symptoms, and your bone density scores are above -1.
The ACPM recommends measurement of BMD (DXA) in: Women age 65 and older. Men age 70 and older. Younger postmenopausal women and men aged 50 to 69 years with additional clinical risk factors for fracture.
Regardless of being male, female or your goals, weight training has proven benefits of preventing or reversing Osteoporosis.
Foods that are high in potassium can also build bone health. Tomatoes, potatoes, papayas, oranges, and bananas are all excellent sources of this nutrient. Raisins and orange juice are also good options, but be aware of the possible added sugars in these foods.