Why Yoga Isn’t Sufficient to Enhance Bone Density

Can yoga really enhance bone density?

For those who ask Google, you’ll discover all kinds of assets 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 hundreds of hits for books, packages, 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 predominant 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 research that means yoga can enhance bone mineral density (BMD) within the backbone and femoral neck—probably decreasing the danger of life-threatening fractures in older adults. The research was titled, “12-Minute Each day Yoga Routine Reverses Osteoporotic Bone Loss.”

The Research 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 house.

As an alternative of simply being recognized for rest, yoga might 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 research 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 research’s findings legit?

What the LIFTMOR Trial Tells Us About Bone Progress

Curiously, the identical 12 months Dr. Fishman’s research was revealed, 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 have been break 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 power 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 research claimed yoga (additionally low affect) elevated BMD—what provides?

Why Dr. Fishman’s Research Falls Quick

There are a number of flaws in Dr. Fishman’s research 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 folks 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 check the outcomes to, it’s arduous to attract dependable conclusions from the findings on this research.

2. The research 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 research himself. That doesn’t mechanically disqualify the work, but it surely does elevate crimson flags—particularly provided that he earnings from yoga books, packages, and trainings if the findings help the usage of his services and products.

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

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 most likely loved. This is able to 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 elements restrict the research’s validity and scientific rigor.

The Actual Science Behind Constructing Bone Density

Right here’s what we do know: to construct bone, it’s a must to stress bone.

Which means making use of a specific amount of stress to bones to stimulate development.

And as your physique adapts, you could 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 drive to considerably enhance bone density.

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

Most of the poses in Dr. Fishman’s research 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 research, Dr. Fishman argued that yoga pits opposing muscle teams towards one another in a means that stimulates bone development. He wrote:

“By pitting one group of muscle tissues towards one other, yoga exposes bones to higher forces and, subsequently, may 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 affect to develop: issues like lifting heavy weights or leaping.

So, Can Yoga Assist You Construct Energy?

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

Yoga is a improbable basis for power, notably for those who’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 power you may acquire. But it surely’s nice for constructing endurance for those who maintain poses for longer than just a few breaths.

One Follow Can’t Do All the pieces

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

Energy coaching builds muscle and bone, but it surely’s not cardio. Biking is nice for cardiovascular well being, but it surely gained’t enhance bone density. Dance is enjoyable and expressive and provides affect and cardio, however not power.

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 model of motion can’t do every little thing our our bodies have to be wholesome.