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 types 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, applications, and movies promising that will help 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 implies yoga can enhance bone mineral density (BMD) within the backbone and femoral neck—doubtlessly decreasing the chance of life-threatening fractures in older adults. The examine was titled, “12-Minute Day by 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 a giant 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 lecturers now had scientific backing for what they have been already selling. The examine additionally helped deliver 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 Development

Curiously, the identical yr Dr. Fishman’s examine was printed, 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. Contributors have been break 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 per week for half-hour over an eight-month interval.

The outcomes? There was a important distinction in bone development between the low-intensity residence group and the supervised energy coaching group. And people outcomes have 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 provides?

Why Dr. Fishman’s Examine Falls Brief

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 have been merely doing 12 poses and monitoring their progress—generally qualitatively (“how do you are feeling?”), generally quantitatively (through bone scans). With out a management group to match the outcomes to, it’s laborious 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 increase purple flags—particularly on condition that he earnings from yoga books, applications, and trainings if the findings assist using his services.

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

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

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 development.

And as your physique adapts, you will need to enhance 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 pressure to considerably enhance bone density.

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

Lots of the poses in Dr. Fishman’s examine have been standing, however some have 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 manner that stimulates bone development. He wrote:

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

Sadly, this merely isn’t true.

At greatest, yoga includes 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 Power?

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

Yoga is a improbable basis for energy, significantly in the event you’re new to motion, recovering from harm 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 energy you may acquire. But it surely’s nice for constructing endurance in the event you maintain poses for longer than a couple of breaths.

One Observe Can’t Do All the pieces

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 gives affect and cardio, however not energy.

Each sort 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 part our our bodies must be wholesome.