There are plenty of preventable diseases in the world; unfortunately, osteoporosis may not be one of them. While there are certain risk factors that are controllable such as dietary choices, medical conditions and lifestyle choices, elements such as sex, age, family history and hormone levels are all out of our patient’s hands.

To offset this predisposition to osteoporosis, recommending exercise may seem risky for the brittle bones of some patients. However, a 2016 study examined the effects of elastic band training on bone metabolism markers, inflammatory markers, and physical fitness in patients with osteoporosis from an osteoporosis-related immunological perspective and found some pretty insightful results.

How to Improve Bone Density at Any Stage of Osteoporosis

In the 2016 study, twenty-nine elderly females were cataloged into three sections depending on their osteoporosis standing:

  • Normal
  • Osteopenia
  • Osteoporosis

No matter the group, each participant completed elastic resistance-based exercise for one hour a day, three times per week, for twelve weeks. After the completion of the program, the researchers concluded

  • Bone mineral content, bone mineral density, and osteocalcin concentrations increased significantly in the osteoporosis group… and were significantly higher than those in the normal and osteopenia groups.
  • The insulin resistance score decreased significantly in the osteoporosis group.
  • High-sensitivity C-reactive protein concentrations tended to decrease in all groups and showed an inverse correlation with osteocalcin concentration.

“Our findings suggest that an exercise program in patients with osteopenia and osteoporosis effectively reduces the risk of osteoporotic fracture and related diseases since it improves bone density and physical fitness and reduces inflammatory marker levels” (Ahn et al. 2016).



Ahn et al. 2016. Effects of 12-week exercise training on osteocalcin, high-sensitivity C-reactive protein concentrations, and insulin resistance in elderly females with osteoporosis. J Phys Ther Sci. 28(8):2227-31.

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