Riding stationary bike reduces bone density??

Question

I was reading in the magazine "womens fitness" that a certain study shows that riding a stationary bike reduces bone density so it isnt recommended. WOW, that is very dishearting. All this time I have lost 30 lbs from riding it, now I can't even get on it anymore without thinking I am causing my bone mass to reduce and hurting myself.. Has anyone else heard of this? I was thinking about looking further into it, but Im not so sure. I just don't see how its possible for it to reduce your bone density.

Answer 1

Don't trust everything you read in magazines.  Many times those articles are written by people without formal education on the topic and while it might be 1/2 true, the other 1/2 isn't clearly explained.

While cycling might not promote bone density in the same manner as jogging or weight lifting, it is far far superior to being sedentary.

I have never seen any data to support the notion that it actually negatively impacts bone density.

Eat a well rounded diet.  Make sure you have calcium and vitamin D.  Mix your workouts up a bit with walking, cycling, and weightlifting and you will be unstoppable.

I would think what the author would have been referring to would be the types of people that sit atop a stationary bike and slowly pedal along with little to no resistance and very little effort.  The flip side to that comment is even that is better than being sedentary.....everybody has to start somewhere.

Just make sure your workouts get progressively more strenuous as your ability to handle the workout increases.

Answer 2

Either you mis-read it or they are insane. No exercise reduces bone density. What can be said is cycling isn't a good exercise to maintain general bone density. That would be fair and accurate to say.

Please note: Astronauts use stationary bikes in space to help RETAIN bone density and muscle tone.

Answer 3

It's because riding a bike isn't a high-impact activity like running.   It's still healthy to ride a bike because it's physical activity.  It won't hurt to ride the bike, but it won't make your bones stronger.

What you can do is ride the bike but alternate it with some running or walking every other day.

Answer 4

I would say it's possible, because when they recommend excercise for women with osteoporosis they say weight bearing exercise. Walking and jogging along with calcium and vitamin d and other trace minerals to build bone.

You can't win for losing if you know what I mean. Unfortunately, what you do today isn't going to last either you have to keep doing it. I have arthritis in my back now that I've gotten old (not that old, 60) and have trouble walking so my bone density is going down the tubes even though I take calcium.

Way to go on the weight loss!

Answer 5

There is a lot of debate regarding cycling and bone density.  There have been studies showing Tour De France riders have 10-17% bone density loss compared to other males of a comparable age.  There have also been some studies showing men putting in 5-6 hours rides lose bone density.  So, it is a concern.

To put it in perspective, though, no one is studying the relationship between bone density and bone strength.  To study bone strength it is necessary to see how much force is required to break the bone.  For obvious reasons, this isn't too often.  Bone density is easy to measure and therefore is used as a surrogate for bone strength.

Also, as yet, no one is doing head to head health studies between people doing non-weight bearing and weight bearing exercises.  

Assuming bone density is important, though, the solution is pretty simple.  In addition to riding your stationary bike, you just need to add some weight bearing activity to your exercise routine.  Frequent walking, jogging, weight lifting, rope jumping, etc. will add enough weight bearing activity to your exercise routine to prevent bone density loss.  

Cycling does little for upper body and/or core strength.  Likewise, walking, jogging, rope jumping, etc. have little effect on upper body strength.  Therefore, many folks recommend weight lifting as the ideal adjunt to cycling.  

Also, most folks recommend a daily calcium intake of 1000-1500mg.  (A cup of milk has almost 300mg. of calcium.)

Hope this helps.

Answer 6

I found an article entitled "Best bone density exercises for your Osteopenia"  Note the following member of the list:

2. cycling IF you can increase the resistance - as some gym machines allow. It is best to use a recumbent bike so your spine is supported

So, as part of your workout, shift down into a difficult gear and get out of the saddle to simulate climbing.  That's going to give you a weight-bearing situation.  One-leg drills are also a way to increase the load.

And remember that cycling will not lessen your bone density; it just won't increase it as much without the load.  The other benefits of cycling, such as weight loss and increased cardio-vascular health, are too vast to ignore.  Add some light weight work to your exercise plan, and you will have things covered.  Follow the link in the source for more exercises.