Why Yoga Isn’t Sufficient to Enhance Bone Density

Can yoga truly enhance bone density?

Should you ask Google, you’ll discover all kinds of sources saying sure—yoga is an efficient technique for constructing bone density and stopping osteoporotic fractures, like hip or femur breaks from falls.

A seek for “Yoga for Osteoporosis” pulls up hundreds of hits for books, packages, and movies promising that can assist you construct higher bones with a low-impact yoga follow. Even Yoga with Adriene has a “Yoga for Bone Well being” video on her channel, which reaches over 12 million subscribers.

However most of these hyperlinks hint again to at least one primary supply: the work of Dr. Loren Fishman, creator of a number of books together with Yoga for Osteoporosis. He’s additionally the co-author of a 2015 examine that implies yoga can improve bone mineral density (BMD) within the backbone and femoral neck—doubtlessly lowering the chance of life-threatening fractures in older adults. The examine was titled, “12-Minute Each day Yoga Routine Reverses Osteoporotic Bone Loss.”

The Examine That Made Waves within the Yoga World

I keep in mind when the information of Dr. Fishman’s study got here out. It was an enormous deal within the yoga world and despatched ripples via the broader wellness house.

As a substitute of simply being recognized for rest, yoga may now be seen as a one-stop-shop for all of your health wants.

It was nice information for yoga practitioners—and nice for enterprise, too. Studios and academics now had scientific backing for what they had been already selling. The examine additionally helped convey yoga additional into the mainstream and validated what many longtime yogis already believed about their beloved follow.

However the larger query remained: Are the examine’s findings legit?

What the LIFTMOR Trial Tells Us About Bone Progress

Curiously, the identical yr Dr. Fishman’s examine was revealed, so was the LIFTMOR trial.

The LIFTMOR trial additionally studied osteoporosis—particularly in postmenopausal girls with no important historical past of train and low bone mineral density. Individuals had been cut up into two teams: one did low-impact motion at dwelling, whereas the opposite did supervised high-intensity progressive resistance coaching (HiPRT). Every group exercised twice every week for half-hour over an eight-month interval.

The outcomes? There was a important distinction in bone development between the low-intensity dwelling group and the supervised energy coaching group. And people outcomes had been replicated in a number of comparable trials that adopted.

Even higher? The resistance coaching group had no accidents reported.

So, if low-impact motion had minimal affect on BMD, however the Fishman examine claimed yoga (additionally low affect) elevated BMD—what offers?

Why Dr. Fishman’s Examine Falls Quick

There are a number of flaws in Dr. Fishman’s examine that make the outcomes much less scientifically legitimate.

1. No management group. This implies they’re not evaluating the outcomes of individuals doing yoga to individuals not doing yoga. They had been merely doing 12 poses and monitoring their progress—generally qualitatively (“how do you’re feeling?”), generally quantitatively (through bone scans). With no management group to check the outcomes to, it’s exhausting to attract dependable conclusions from the findings on this examine.

2. The examine hasn’t been independently replicated. It lacks sufficient element for others to breed it and validate the findings.

3. Potential for bias. Dr. Fishman funded the examine himself. That doesn’t routinely disqualify the work, nevertheless it does increase purple flags—particularly provided that he income from yoga books, packages, and trainings if the findings help using his services.

4. It’s not a blind or double blind examine.

Each one that participated was already a yoga practitioner after they began. It wasn’t a brand new follow for them, however acquainted. One thing they in all probability loved. This may have additionally probably impacted how they responded to the yoga poses or had been merely extra inclined to remain dedicated to doing the poses constantly.

Collectively, these components restrict the examine’s validity and scientific rigor.

The Actual Science Behind Constructing Bone Density

Right here’s what we do know: to construct bone, you need to stress bone.

Meaning making use of a specific amount of strain to bones to stimulate development.

And as your physique adapts, you should improve that strain over time. That is what progressive overload is all about—rising the load or impact to maintain your bones responding and getting stronger.

Put merely, yoga doesn’t apply sufficient pressure to considerably improve bone density.

Let’s Get Sensible: What Yoga Can (and Can’t) Do

Most of the poses in Dr. Fishman’s examine had been standing, however some had been seated. One was supine and inactive—savasana, pose #12.

If seated and supine positions constructed stronger bones, we’d all be rising BMD whereas driving or sleeping.

Within the examine, Dr. Fishman argued that yoga pits opposing muscle teams towards one another in a manner that stimulates bone development. He wrote:

“By pitting one group of muscular tissues towards one other, yoga exposes bones to better forces and, due to this fact, would possibly improve bone mineral density (BMD) greater than different means.”

Sadly, this merely isn’t true.

At finest, yoga entails bodyweight-only pressure—about the identical as strolling your canine. And research repeatedly present that bones want important load or affect to develop: issues like lifting heavy weights or leaping.

So, Can Yoga Assist You Construct Energy?

Sure—to some extent. However for most individuals—no.

Yoga is a incredible basis for energy, notably in case you’re new to motion, recovering from damage or sickness, or engaged on reconnecting together with your physique.

As a result of it makes use of body weight solely (plus gravity), you’ll finally plateau in how a lot energy you possibly can acquire. Nevertheless it’s nice for constructing endurance in case you maintain poses for longer than a number of breaths.

One Apply Can’t Do All the things

Let’s be actual: no single follow checks each health field.

Energy coaching builds muscle and bone, nevertheless it’s not cardio. Biking is nice for cardiovascular well being, nevertheless it received’t enhance bone density. Dance is enjoyable and expressive and presents affect and cardio, however not energy.

Each sort of motion has its strengths and limitations—and that’s okay.

The purpose is just to say that our our bodies want selection and one type of motion can not do every little thing our our bodies should be wholesome.