Exercise & Osteoporosis: What Really Works | Lora Giangregorio, PhD

You want to exercise for stronger bones, but with so much conflicting advice, how do you know what really works? Lift heavy, wear a weighted vest, jump, use vibration platforms, try special bone-building devices...how do you know which advice is supported by research? In this episode, I'm joined by Dr. Lora Giangregorio, a bone health and exercise science researcher, to separate the science from the hype. She is a professor and a Tier 1 Canada Research Chair in Bone Health and Exercise Science at the University of Waterloo. She also leads the Bone Health and Exercise Science Lab and serves on the Scientific Advisory Council for Osteoporosis Canada. We talk about the exercises that have the strongest evidence for preventing falls and fractures. We also tackle balance training, progressive resistance, weighted vests, yoga, vibration platforms, and other popular exercise approaches, and why "lift heavy" isn't the right message for everyone. Most importantly, you'll learn how to start where you are, progress safely, and become a smarter consumer of bone-health information.   "Standing on one foot at the kitchen sink is not really a comprehensive balance training program. You want to make sure that you include a variety of things." ~ Lora Giangregorio, PhD   **In this episode:** \[02:28] - The exercise that can help prevent falls and fractures \[04:30] - Why standing on one foot isn't enough for balance \[09:25] - What the research says about preventing bone loss \[15:17] - Why "lift heavy" isn't the right advice for everyone \[21:55] - How to safely introduce impact exercise \[27:05] - The truth about weighted vests and bone density \[33:03] - Are bone-building devices and vibration platforms worth it? \[39:10] - What yoga can and can't do for your bones \[41:29] - How to tell good bone-health information from hype   **Resources** \- Lora's website - https://boneslab.ca/  \- BonES Lab YouTube Channel - https://www.youtube.com/@boneslab \- Osteoporosis Exercises to Improve Strength and Reduce Fractures - https://tinyurl.com/exercisesforyourbones \- Happy Bones Club (Margie's membership program) - https://tinyurl.com/happybonesclub \- Discounted Supplements at Margie's Fullscript Dispensary - https://tinyurl.com/mysupplementsforless   **More about Margie** \- Website - https://margiebissinger.com/  \- Facebook - https://www.facebook.com/p/Margie-Bissinger-MS-PT-CHC-100063542905332/  \- Instagram - https://www.instagram.com/margiebissinger/?hl=en    **DISCLAIMER** – The information presented on this podcast should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider. The ideas shared on this podcast are the expressed opinions of the guests and do not always reflect those of Margie Bissinger and Happy Bones, Happy Life Podcast. \*In compliance with the FTC guidelines, please assume the following about links on this site: Some of the links going to products are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you (sometimes, I even get to share a unique discount with you). If I post an affiliate link to a product, it is something that I personally use, support, and would recommend. I personally vet each and every product. My first priority is providing valuable information and resources to help you create positive changes in your health and bring more happiness into your life. I will only ever link to products or resources (affiliate or otherwise) that fit within this purpose.