Why Yoga Isn’t Sufficient to Enhance Bone Density

Can yoga truly enhance bone density?

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

A seek for “Yoga for Osteoporosis” pulls up 1000’s of hits for books, packages, and movies promising that can assist you construct higher bones with a low-impact yoga observe. 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 1 essential 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 means yoga can improve bone mineral density (BMD) within the backbone and femoral neck—doubtlessly lowering the danger of life-threatening fractures in older adults. The examine was titled, “12-Minute Every day Yoga Routine Reverses Osteoporotic Bone Loss.”

The Examine That Made Waves within the Yoga World

I bear 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 by the broader wellness area.

As a substitute of simply being identified for leisure, 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 observe.

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

What the LIFTMOR Trial Tells Us About Bone Progress

Apparently, the identical 12 months Dr. Fishman’s examine was printed, so was the LIFTMOR trial.

The LIFTMOR trial additionally studied osteoporosis—particularly in postmenopausal ladies with no important historical past of train and low bone mineral density. Contributors had been cut up into two teams: one did low-impact motion at residence, 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 progress between the low-intensity residence group and the supervised power coaching group. And people outcomes had been replicated in a number of related trials that adopted.

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

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

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—typically qualitatively (“how do you’re feeling?”), typically quantitatively (by way of bone scans). And not using a 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 robotically disqualify the work, however it does elevate crimson flags—particularly provided that he income from yoga books, packages, and trainings if the findings assist using his services and products.

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

Each one who participated was already a yoga practitioner once they began. It wasn’t a brand new observe for them, however acquainted. One thing they in all probability loved. This could 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 must stress bone.

Meaning making use of a specific amount of stress to bones to stimulate progress.

And as your physique adapts, you will need to improve that stress over time. That is what progressive overload is all about—growing the burden or impact to maintain your bones responding and getting stronger.

Put merely, yoga doesn’t apply sufficient drive 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 growing BMD whereas driving or sleeping.

Within the examine, Dr. Fishman argued that yoga pits opposing muscle teams in opposition to one another in a means that stimulates bone progress. He wrote:

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

Sadly, this merely isn’t true.

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

So, Can Yoga Assist You Construct Power?

Sure—to a degree. However for most individuals—no.

Yoga is a unbelievable basis for power, significantly for those who’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 ultimately plateau in how a lot power you possibly can acquire. But it surely’s nice for constructing endurance for those who maintain poses for longer than just a few breaths.

One Observe Can’t Do All the things

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

Power coaching builds muscle and bone, however it’s not cardio. Biking is nice for cardiovascular well being, however it received’t enhance bone density. Dance is enjoyable and expressive and affords influence and cardio, however not power.

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

The purpose is solely to say that our our bodies want selection and one type of motion can’t do every thing our our bodies should be wholesome.