Osteogenic Exercises

Original Editor - Ravi Kumar

Top Contributors - Angeliki Chorti, Kim Jackson, Ravi Kumar and Sivapriya Ramakrishnan  

Definition

Osteogenic exercises (Osteo-Bone & Genic- stimulates growth) are the type of exercises that stimulate the growth of the bone and increase bone density by applying load to the bones.

This load can be:

• High-impact, such as jumping or running, or

• Low-impact, such as walking or dancing.

Osteogenic exercises are thought to work by increasing the number of bone-forming cells and by stimulating the production of new bone tissue. It is a form of weight bearing exercises given to improve the bone mass and they are also referred to as so.

Osteogenic exercises are often recommended for people with osteoporosis because this can help increase the bone mineral density and reduce the risk of fractures.

Benefits

Osteogenic exercises include various physical activities that stimulate bone growth and help prevent bone loss. Here are some potential benefits of osteogenic exercises:

• Reduction of bone loss: A sedentary lifestyle, poor posture, poor balance, and weak muscles increase the risk of fractures. Osteogenic exercises can help reduce bone loss and conserve remaining bone tissue.
• Improved bone density: Numerous studies have shown that weight-bearing exercise can help to slow bone loss, and several show it can even build bone. Activities that put stress on bones stimulate extra deposits of calcium and nudge bone-forming cells into action.
• Improved physical fitness: Osteogenic exercises can improve physical fitness, muscle strength, reaction time, mobility, balance, and coordination.
• Reduced risk of fractures: Certain types of exercise strengthen muscles and bones, while other types are designed to improve balance, which can help prevent falls. A regular, properly designed exercise program may actually help prevent falls and fractures.

Examples of Osteogenic Exercises

Some examples of osteogenic exercises are:

1. Walking
2. Jogging/running
3. Jumping rope
4. Step aerobics
5. Tennis or other racquet sports
6. Dancing
7. Hiking
8. Stair climbing
9. Elliptical training machines
10. Low-impact aerobics
11. Strength training

Evidence on osteogenic exercises

Several studies have been conducted on the benefits of osteogenic exercises for improving bone strength and density in people with osteoporosis. Here are some key findings from these studies:

1. Exercise during skeletal growth is more osteogenic than exercise during adulthood.
2. Osteogenic exercises stimulate the growth of bones by optimal loading of the bones, which can help improve bone density.
3. The frequency and pattern of intermittence between periods of physical activity and sedentary behavior, rather than the volume, may affect bone mineral content, especially in younger ages. Short bouts of activity in between long sedentary periods may be more beneficial than activities more evenly spread in time.
4. Weight-bearing activities, such as brisk walking (5-6km/h) and running have been found to safely preserve or increase the osteogenic potential of physical exercise in postmenopausal women.
5. Resistance training, such as weightlifting, can help build bone density and improve muscle strength.
6. Physical exercise is considered an effective means to stimulate bone osteogenesis in osteoporotic patients.

In general, weight-bearing aerobic exercises, such as walking, stair climbing, jogging, volleyball, tennis, Tai Chi, and dancing, are effective for improving bone density in people with osteoporosis. Combining aerobic and anaerobic exercises in osteogenic protocols is also important for optimal results.