Bone strength. Most of us don't know a lot about bones in general, we can't easily measure their strength, and increasing their density is a slow, uncertain, and long-term project. We are motivated by progress and results, so increasing bone density becomes background noise coupled with fear of breaking something we can't see or feel. The movement guidelines are somewhat vague (what, exactly qualifies as weight-bearing activity?) I dug into a little bit of research on this topic. Like many things, it seems we may have underestimated what we can handle when it comes to strengthening bones, especially in already diagnosed osteoporotic women.
We lose bone minerals when we aren't taking in or absorbing enough minerals through our diet. Our bones will sacrifice their minerals to maintain optimal levels in our blood. Exercise and diet are the things we can control and is the choice we get to make about our daily living. We don't choose our genetics, we just modify their expression. Despite our efforts, most of us lose some bone strength, and many become osteoporotic at some point. This is particularly true of postmenopausal women due to the changes in hormones that impact bone formation. The more you know, the more you can improve.
Here is a very brief overview of bones. They are not stagnant "sticks" in our bodies. They, like everything else, give and take nutrients, build and break down, and require certain circumstances to be healthy. They are made of minerals, including phosphorous, magnesium, calcium, fluoride, and even some sodium and potassium. (Did you know that phosphorous is second only to calcium as the most abundant mineral in the body?) We are laying down bone ("modeling") until we are in our early 30's. The goal at this stage is to make our bones as dense as possible, since they likely won't ever be able to exceed this density. From then on, the goal is to maintain bone strength by maximizing bone formation and minimizing reabsorption. These two things are happening all the time, since our bones are transferring nutrients in and out of them based on our intake and needs.
It seems we aren't as fragile as we have been led to believe, and when done progressively and correctly, women with lower bone density can benefit (significantly!) from more intense weight work. This reminds me of the changes in the recommendations for pregnant women; from being treated as fragile creatures who need their feet up and heart rate down, to strong creators of life who are healthier and have healthier babies when they exercise. It seems that the same is true for older women: they can handle more than we thought.
A recent meta-analysis* showed that high-intensity and moderate-intensity exercises were beneficial for building bone strength, but low-intensity was not. It is clear that exercise and impact strengthened the bones that took the load (from weight training or impact training). What is amazing is the difference in results. When bones are loaded (or muscles are loaded, which pulls on bone) they significantly increase density. And when bones aren't loaded, they decrease their density. The point is, our choice is not to remain the same or increase density. The options are more extreme: load your bones or lose them. The great news for all of us is that the same thing that makes your brain better, your immune system better, your muscles stronger, and your heart healthier also helps your bones. When you train with intention and intelligence, you can do more. Our fear is often the biggest barrier to success.
In another study, high intensity resistance AND impact training had an incredible benefit to women with significant bone loss.* The best part is, not one of the osteoporotic women broke when they jumped, landed, or lifted! Their bones simply got stronger. I encourage you to talk to your doctor about your particular situation before engaging in more intense activities. Trust your judgement, start with your current state and ease into a progressively more challenging workout of jumping and lifting. I found an incredible resource for you and want to share it. They review the latest research and have great explanations of it. Here is a link to learn about the benefits of HOPPING. Yes, you! Start small and progress into more. Remember, PROGRESS is what keeps us going! https://www.betterbones.com/exercise/hopping-osteoporosis/
In the spirit of progress, community, and my commitment to getting stronger, I am dedicating the end of 2021 to just that, Stronger! Click here to find out more.
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