Question 1

what is best exercise for osteopenia?

Accepted Answer

Weight bearing: Body cells get stronger when forced to remodel themselves, bones included. Any exercise that applies stress to bones can work."banging" stresses like running & dancing vibrate the bones of the legs and hips, causing teeny fractures that the body promptly repairs, making bone tougher as long as there's plenty of calcium, magnesium and vitamin d for building blocks. Muscle strengthening also helps.

Question 2

what are best exercises for preventing osteopenia?

Accepted Answer

Muscle building: Exercises that cause muscle tendons to pull on bones stimulates more calcium to be deposited in that bone.  So working muscles against weights or other resistance does more for the bone than aerobic exercises.  So lifting weights or doing exercises like pushups that use your own weight against gravity promote bone strength.

Question 3

is bikram yoga a good osteopenia exercise?

Accepted Answer

Yoga is good: What are your goals?  If you are worried about your bone density, then would focus on weight bearing exercise.  Yoga is a good exercise in general and definitely activates the muscles as well so would be good for you.  Would also consider adding in some light weighttraining as well.

Question 4

what are exercises i can do if i have spinal stenosis (l2, l3), spondylolisthesis, and osteopenia?

Accepted Answer

Several: Weight bearing exercise will increase your bone mass. Since you have stenosis exercises with you sitting or flexed would be comfortable like a bike or on a treadmill with an incline. Yoga and pilates for core stabilization as well.

Question 5

is it possible to prevent osteopenia getting any worse and developing into osteoporosis?  i heard exercise helps.  i am only 56 and had a bone density

Accepted Answer

Prevention: You can make lifestyle changes which may keep Osteopenia from progressing to Osteoporosis. Try to consume a healthy diet, get regular weight bearing exercise, decrease caffeine and alcohol intake, and do not smoke.

Question 6

how long does it take for bone density to weaken if unable to exercise for 2 months? eat healthy, no meds. have mild osteopenia.

Accepted Answer

It depends: What do you mean by unable to exercise, walking is exercise and has been shown to prevent sig bone loss.  On the other hand with even just a few days of bed rest bone loss will already start to be seen (&gt;12 wks can cause up to 50% dec).  Age, vit D level, race and menopausal status effect this as well.  Good luck &amp; if possible go for a walk and protect your bones, blood sugar, cholesterol, heart

Question 7

can osteopenia be reversed, as i'm taking calcium, vitamin d and doing more exercises... i don't want to have this in my spine!  ?

Accepted Answer

Keep it up : You should do as you have been, but if a repeat bone density test does not show improvement then have your doctor prescribe a bisphosphonate such as fosamax (alendronate).

Question 8

is my level of osteoporosis bad with t score of -2.7 spine, -2.5 femoral neck & -1.6 total hip? need medications? prior scores -2.9, -2.6, -2.1or can just continue ca+d3 &exercise till osteopenia level. wary of meds wt worse side effects. no fx so fa?

Accepted Answer

: This is osteopenia with borderline osteoporosis. The numbers are slightly improved from prior studies and though the significance of this is arguable they clearly have not worsened. Based on the provided information your current regimen is effective and medication is an option but not required. To guide you, if possible get a FRAX calculation for a 10 year risk of hip and other major fractures.

Question 9

calcium & vitamin d, what else can help with osteopenia secondary to coeliac sprue?resistance exercise useful? plz don't say avoid gluten i know.

Accepted Answer

Weight bearing: Weight bearing exercises are essential in building up bones.  You said you knew about avoiding gluten but are you avoiding it?  If not, the battle is lost regardless what you do.

Question 10

is osteopenia reversible?

Accepted Answer

Yes: Likely, more so for osteopenia than osteoporosis. Weight bearing exercises, making sure vitamin d and calcium intake is maximized. Vitamin k2 is also good and under appreciated in the medical community.

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Doctor answers about:

Exercises reverse osteopenia

A member asked:

What is best exercise for osteopenia?

A member asked:

What are best exercises for preventing osteopenia?

A member asked:

Is bikram yoga a good osteopenia exercise?

A member asked:

What are exercises i can do if i have spinal stenosis (l2, l3), spondylolisthesis, and osteopenia?

A member asked:

Is it possible to prevent osteopenia getting any worse and developing into osteoporosis? i heard exercise helps. i am only 56 and had a bone density

A member asked:

How long does it take for bone density to weaken if unable to exercise for 2 months? eat healthy, no meds. have mild osteopenia.

A member asked:

Can osteopenia be reversed, as i'm taking calcium, vitamin d and doing more exercises... i don't want to have this in my spine! ?

A member asked:

Is my level of osteoporosis bad with t score of -2.7 spine, -2.5 femoral neck & -1.6 total hip? need medications? prior scores -2.9, -2.6, -2.1or can just continue ca+d3 &exercise till osteopenia level. wary of meds wt worse side effects. no fx so fa?

A member asked:

Calcium & vitamin d, what else can help with osteopenia secondary to coeliac sprue?resistance exercise useful? plz don't say avoid gluten i know.

A member asked:

Is osteopenia reversible?

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