What exercises help reverse osteopenia?

To reverse osteopenia, specific exercises focusing on weight-bearing and resistance training are recommended. Here are key types of exercises:

1. Weightlifting: Engaging in heavy weight training helps stimulate bone density by applying mechanical stress, which promotes the release of osteocalcin, a hormone beneficial for bone health. Exercises can include:

   • Squats
   • Deadlifts
   • Bench presses

2. Bodyweight Exercises: These can also be effective, especially for those new to resistance training or without access to weights. Options include:

   • Push-ups
   • Air squats
   • Lunges

3. Impact Activities: High-impact exercises can stimulate bone growth by forcing the bones to adapt to the stress. These include:

   • Running or jogging
   • Jumping exercises
   • Dance or aerobics

4. Functional Movements: Exercises that mimic everyday activities help improve overall strength and bone health. Examples are:

   • Climbing stairs
   • Step-ups
   • Balance exercises

5. Full-Body Conditioning: It's essential to train the whole body rather than focus on specific areas. This holistic approach ensures a more balanced improvement in bone health and muscle mass, which can help prevent injuries from falls1 2.

These exercises, combined with proper nutrition (including sufficient calcium and vitamin D intake), can significantly aid in reversing osteopenia. Always consult healthcare professionals before starting a new exercise regimen, especially if dealing with existing health issues.