What exercises are best for osteopenia?

For improving bone health in osteopenia, specific exercises are highly recommended. Here are the types of exercises discussed on the Huberman Lab:

1. Load-Bearing Exercise: Andrew Huberman emphasizes exercises that involve bearing weight, such as running, jumping, and weightlifting. These activities help release osteocalcin, a hormone critical for bone and brain health, which signals the brain about the body's movement status 1.

2. Jump Training: For women over 50, Stacy Sims highlights the benefits of jump training, which involves creating impact on the skeletal system. This type of exercise can improve bone mineral density significantly, often reversing osteopenia to normal bone density levels 2.

3. Strength Training: According to Peter Attia, strength training, including leg presses and push-ups, is crucial. While its benefits are primarily local, targeting specific muscles and bones, it's important for whole-body conditioning. Training should include exercises for various parts of the body to maximize bone density improvement 3.

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     1

     Brain-Body Connection

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     2

     Training for Longevity

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     3

     Strength Training Insights

     00:29:24
     

Incorporating these types of exercises into a regular fitness regime can support bone health and potentially counteract osteopenia. Consulting a fitness or healthcare professional is advised to tailor an appropriate exercise program.