Can Vibration Plates Really Improve My Bone Density?

Good bone health is achieved through a few factors like adequate nutrition, staying active and other lifestyle choices. I won’t spend a lot of time giving a lecture on food or supplements today don’t worry, but here’s a few key points to keep in mind;

• Food: calcium-rich foods (like dairy or leafy greens) plus vitamin D.

• Activity: Weight-bearing activities like walking, strength/resistance training.

• Hormones: Estrogen and testosterone play a big role in maintaining bone density.

Today I want to focus on the activity piece - using a vibration plate and how it can help build stronger, healthier bones. How it is a viable tool for those dealing with chronic/acute issues, where more traditional activities are to difficult or just not possible.

Want Strong Bones? STRESS THEM OUT (Use Them)

As the saying goes, if you don’t use it you’ll lose it. Bones are alive and ever-changing, getting stronger or weaker based on the demands (stress) we do or do not put on them. Weight bearing activity that “stresses” out the bones, pushing them to work is key.

Keep moving! Those bones can and will improve as they adapt to the demands or stress we place on them through movement and our activities. Even as adults, our bone continues to remodel and change based what we do or don’t do.

• Osteoblasts: Build new bone.

• Osteoclasts: Break down old or damaged bone.

When you do weight-bearing activities (like walking, running, lifting weights and of course VIBRATION PLATES), muscles pull on your bones, and gravity adds extra pressure. This places stress/strain on bones. Your body senses this and says, "Wow, we need to toughen up!". Your osteoblasts (bone-builders) then get to work, laying down more bone tissue to make the bones denser and stronger as a response. By challenging them with weight-bearing activities, they'll stay strong and can even get stronger.

 What Counts as Weight-Bearing?

• High-impact: Running, dancing, hiking, jumping rope.

• Low-impact: Standing, walking, rebounding or VIBRATION PLATES!

• Strength training: Lifting weights or doing resistance exercises (like squats or push-ups) counts as your muscles add load on your bones.

What About Swimming or Biking?

I know many of you enjoy the pool or biking, and while these are awesome activities for increasing lymph/blood flow, and are good for your heart and muscles, they’re not weight-bearing. The water or the bike is supporting your weight and don't challenge your bones in the same way that weight bearing (gravity-based) activities can.

Weight-bearing exercises tell your bones, “pick up the slack, get strong, we need you!".

To fast track you onto your path to stronger bones, I simply encourage you - I challenge you to get moving, and often. Start doing what you can now.

At Risk of Falling? Scared to Use a Vibration Plate?

If you’re in poor health, lack balance/stability my priority short term is to get you stable, reduce the risk of a fall so that you can progress to the weight bearing activity. Maybe you have other issues you are dealing with, or other goals. Bone density is a longer term benefit, short term a vibration plate can help manage symptoms, or be your workout tool for the other goals.

While working on the symptoms and other goals any time you spend bearing weight on your plate will only add to the results long term. Consistent use is key, make the bones bear mass regularly.

There is No Such Thing as the Best Setting or Program for Bone Density

Anyone telling you that one kind of vibration plate, movement type or that a particular frequency, speed or program is better for bone density - is not being truthful and speaking to one small part of the equation. They are likely trying to sell you something.

Research has shown bone density gains on a variety of different machines types and settings, what’s the common link? Weight bearing or partial weight bearing positions. I know it’s easier to believe that you just set a machine and it’ll take care of the rest, but I’m here to educate and empower you. The sooner you get moving and bearing your mass, the sooner you are working on improving bone density.

Settings on your machine or the way it moves is more of a preference. I prefer and recommend oscillating movement for its ability to quickly improve your balance and stability. Its also more preferred for it’s natural feel as it mimics how we walk.

See my new short video Boosting Bone Density for starting tips regardless of what plate you are using or where you are at physically, there are ways to use your plate.

If you’re not yet using a vibration plate remember - don’t get fooled with sales tactics and look at a machine that will best suits your lifestyle. Like many budget often drives these decisions, you don’t need to break the bank, more features doesn’t mean more benefits in many cases.

For bone health as we’ve discussed today, consistent weight bearing use is key so get shaking! See my video on some common sense points before making a decision.

For those ready to get started, I’ve added some of my recommended plates and other complimentary gear to my site, CLICK HERE to see plates and other gear on my site.

Have a fantastic weekend and I’ll nag you again next week… until then get moving!

Debby Pelletier

Vibration Plate Coach/Specialist

P.S. Don’t beat yourself up if you aren’t “working out” regularly, use your machine to make you move and feel better and use it often…. try some short, “spot treatments” as needed. Keep experimenting! See my Spot Treatments Playlist on YouTube. 

P.P.S. Thank you to those that have kindly contributed to my ongoing work. Know that it is greatly appreciated but certainly not expected. You being here to learn and share with others that may benefit is equally important to me.