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Osteoarthritis is a chronic disease of the joint cartilage and bone, often thought to result from "wear and tear" on a joint. Eventually, large amounts of cartilage are destroyed, leaving the ends of the bone within the joint unprotected.
Bone cells may respond to damage by multiplying, growing, and forming dense, misshapen plates around exposed areas. At the margins of the joint, the bone may produce outcroppings, on which new cartilage cells (chondrocytes) multiply and grow abnormally. Regular and moderate exercise, however, is important for everyone and does not increase the risk for osteoarthritis. Exercise especially helps patients with mild-to-moderate osteoarthritis in the hip or in the knee. Exercise, such as weightlifting, helps build muscle that is usually lost with age and puts stress on bones, helping keep them strong and healthy. In addition to exercise, treatment of muscles and joints by a trained therapist may be helpful. Relaxation techniques such as guided imagery and breathing exercises may help some patients better cope with chronic pain. Arthroscopy is performed to clean out bone and cartilage fragments (debridement) that, in theory at least, may cause pain and inflammation.
Contained defects can be repaired with small bone grafts, the use of cement, or oversized cementless implants as required. Uncontained defects are more severe and may require a large bone graft or specially constructed implants to restore bone. If a second arthroplasty is required, the potential for complications is magnified: more bone is cut, more blood is lost, and the operation takes longer. Osteotomy is a surgical procedure used to realign bone and cartilage and reposition the joint.
If the affected joint cannot be replaced, surgeons can perform a procedure called arthrodesis that eliminates pain by fusing the bones together. Back in 1892, a German anatomist named Julius Wolff theorized that bone is created and changed in response to gravitational pressure. If you’re a member of the Save Our Bones community, no doubt you’ve heard about the importance of weight-bearing exercise and nutrition to strengthen bones.
But what was discovered in space actually has great relevance for us earthlings who are concerned about bone health.
While the right exercises are crucial to prevent fractures, the right nutrients are no less important. Researchers are just now beginning to admit there is a connection between nutrition and bone health (beyond the scope of calcium).
But the Save Our Bones Program does know what constitutes good nutrition, and it’s all scientifically-backed and presented in a clear, readable manner.
The study I mentioned earlier,1 which was published in the September 2012 issue of the Journal of Bone and Mineral Research, centered on providing the International Space Station astronauts with “good nutrition” (focused mainly on adequate calories and protein), supplements, and exercise.
The supplement used for the study was Vitamin D, one of Save Our Bones’ Foundation Supplements.
This study was conducted on astronauts because loss of bone density and strength is a major problem for those who spend time in zero gravity.
In addition to taking Vitamin D and eating a “healthy” diet, the astronauts worked out regularly using an ARED (Advanced Resistive Exercise Device). At the end of the study, astronauts’ who took Vitamin D, exercised regularly on the ARED, and ate sufficient calories showed increased bone breakdown and bone renewal. All types of exercise have some benefit, but if you want to build strong bones, it’s important to engage in specific moves that can build bone, as the astronauts showed us. This is why I created the Densercise eBook System, a complete exercise program to take you through a fast yet effective total bone-building workout. In the Densercise eBook System you’ll find simple yet powerful techniques that are specifically designed to help strengthen your bones and increase their density and flexibility. A word on flexibility, or tensile strength – strong bones need more than just increased density.
Beginning with your left foot on the step this time, repeat the exercise for another set of 20.
Make sure you practice the Step-Up for at least 5 minutes a day, along with 30 minutes of exercises with light weights. The Step-Up is just one example of the exercises presented in the 4-week Densercise eBook System, where you’ll find other targeted moves such as the Pelvic Tilt, the Wall Squat, and the Pray and Pull, all complete with illustrations and step-by-step instructions. Thanks to the super-targeted Densercise moves along with the Density Training Method, you only need to practice the moves for 15 minutes a day. The Densercise eBook features a variety of weight bearing, resistance, flexibility moves and more, making it the most complete bone exercise system to date.


Elaine, only a couple of the Densercise exercises require you to actually get on your knees.
Thanks Vivian;Could you please explain what egg shell supplements do to assist our bone building or any other product like this that may be on the market. Vivian, thank you for all your inspiring, informative and enlightening posts about bone health.
The purpose of this comment section is to encourage you to interact with the rest of the Save Our Bones Community. Get a free copy of our ‘Stop The Bone Thieves’ eBook, exclusive content that you can’t find anywhere else, plus vital osteoporosis news and updates. Get a free copy of ‘Stop The Bone Thieves’, exclusive content that you can’t find anywhere else, plus vital osteoporosis news and updates. Bone mass peaks in your 20s, and you begin to lose about 0.5 percent per year after the age of 40. Osteoblasts build bone and improve bone density, while osteoclasts break down bone and decrease bone density. The influence of exercise on bone mineral density is dependent on many factors including age, hormone status, nutritional status, and the type of exercise. Research shows that walking may not provide enough impact to preserve bone mineral density.
Building a strong bone foundation in the teens and 20s is important, but it’s not too late if you have passed that stage of your life. While certain types of exercise increase bone density, the current debate is over the type of exercise that increases it most effectively.
Exercise to Increase Bone DensityTo increase bone density, you have to surprise the skeletal system with diverse exercises that require unfamiliar loading patterns or changes in movements. Correct Form Is ImportantBoth squats and lunges are compound exercises, meaning they incorporate multiple movements and use more than one joint. Increase LoadOnce you can easily repeat three sets of 15 repetitions without pain, advance to more difficult variations, switch between exercises in a set and vary the tempo. Cindy Killip is a health and fitness specialist, health coach, author and speaker who has been teaching and writing about exercise and wellness since 1989. Osteoarthritis may affect the cartilage in the disks that form cushions between the bones of the spine, the moving joints of the spine itself, or both. Recreational weight-bearing exercise (walking, jogging), done by middle-aged and elderly people, neither prevents osteoarthritis nor increases risk. Structures that are dense (such as bone) will appear white, air will be black, and other structures will be shades of gray depending on density. Charcot's joint occurs when an underlying disease, usually diabetes, causes nerve damage in the joint, which leads to swelling, bleeding, increased temperature, and changes in bone.
Many patients who begin an aerobic or resistance exercise program report less disability and pain. Strengthening exercises include isometric exercises (pushing or pulling against static resistance). Glucosamine hydrochloride and chondroitin sulfate are natural substances that are part of the building blocks found in and around cartilage. Arthroscopy is most likely to benefit people with mild-to-moderate osteoarthritis who have evidence of bone and cartilage fragments in the joint, or patients whose joints lock or catch with movement. The patient must understand, however, that fusing the bones makes movement of the joint impossible. This recent study, involving astronauts on the International Space Station, confirms such bone-healthy wisdom. My regular readers know how important Vitamin D is for your bones and those who are following the Program have the complete vitamin, mineral, and antioxidant checklist so they know exactly what and how much to take of each. Astronauts on long-term space missions have experienced bone density reduction to the point that it is a major medical concern. Because weight-lifting is out of the question in a zero-gravity environment, the ARED provided the resistance necessary to build bone by mimicking the gravitational resistance bones experience when you exercise here on earth.
In other words, remodeling and renewing were going strong, and bone density did not decrease despite the weightless environment.
If you already own the complete Densercise eBook System, you know that just 15 minutes three times a week is all you need to improve your bone density.
Regular bone density tests only show density; they do not show that the bone has become hard and brittle at the same time.
The instructions for practicing the Step-Up daily along with light weights is for those who don’t have Densercise Keep building your bones!
Based on Wolff’s Law, the bones receive positive stress through repetitive muscle contractions and as a result, bones remodel and strengthen. I have been doing this at least once a week for over a year, but haven’t had a density test for 2 years.


If steps are not taken to combat this loss, decreased bone mineral density (osteopenia) can result. This occurs during higher impact, weight-bearing exercises that involve pounding or quick movement such as running, moderate intensity weight training, jump training, stair climbing, gymnastics, tennis, and soccer. Several studies have demonstrated that five key exercises improve bone density in the hip and spine and therefore are effective in the battle against osteoporosis.
To increase bone density, exercise must be different from and greater than daily activities. Your bones will adapt to new and different forces from a variety of angles, but only the bones that are directly stressed will adapt. In this disorder, a joint loses cartilage, the slippery material that cushions the ends of bones, over time.
Lifestyle measures include exercise, weight loss, hot and cold therapies, and pain management techniques. A moderate exercise program that includes low-impact aerobics and power and strength training has benefits for patients with osteoarthritis, even if exercise does not slow down the disease progression.
Isometric training builds muscle strength while burning fat, helps maintain bone density, and improves digestion. It involves scraping the surfaces of the hip joint and femur and placing a metal cap over the bone. The specific procedure depends on whether the bone defects that occurred are contained or uncontained. Without gravity to create the resistance needed for weight-bearing exercise, bones do not get the healthy stress they need to build and remodel. Bones made dense by osteoporosis drugs may result in better bone scan scores, but the tests don’t show that the drugs have made bones harder, less flexible, and more breakable.
But you are right to be cautious – please check with your doctor before beginning any exercise program! Seems like this would be an excellent way increase bone density in those of us who are unable to do strenuous exercise. When osteopenia is extreme, it becomes osteoporosis, a disease that puts you at high risk for bone fracture and physical disability.
After a woman reaches menopause, osteoclast activity increases causing a loss in bone mineral density. Making physical activity a long-term, regular part of your lifestyle is essential for improving bone health. Activities such as cycling and swimming are beneficial to heart health, but are not weight-bearing and do little to improve bone density.
If you have been inactive and start a walking program or switch from walking to running, your bones will initially respond by improving density, but after a couple of weeks, the stimulus becomes normal and your bones no longer need to adapt. The increase in exercise intensity by young girls, including increased incidence of significant injuries, has raised concerns that we may see an increase in the incidence of future osteoarthritis. Older patients and those with medical problems should always check with their doctor before starting an exercise program.
For patients with arthritis in the hip or knees, exercises that strengthen the muscles of the upper leg are important.
Cycling and walking are beneficial, and swimming or exercising in water is highly recommended, for people with arthritis. The procedure preserves much of the bone, so that a standard hip replacement can be done years later if needed. So building your bone mineral density through diet, supplements, and exercise means you will also increase tensile strength, making your bones more resistant to fracture. Research shows that exercise stimulates the activity of osteoblasts (build up) while it also appears to suppress osteoclast (break down) activity helping you to maintain bone density and decrease age-related bone loss. In other words, ongoing repetitive movements common to aerobic exercise are not effective at increasing bone density, even if they are weight-bearing activities.
Forward, diagonal and side lunges increase force by tugging on the bones from different angles. After the first minute or so of repetitive loading, the cellular response of bones switches off. On the other hand, lunges and squats are the kind of weight-bearing exercises that do build bone density.



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