Jumping your bones?!?

[Chuckanut]

Resistance exercise combining 3 to 10 types of free weight and mechanical exercise of major muscle groups performed with an intensity of 50% to 85% 1-repetition maximum, 5 to 12 repetitions/set, 2 to 3 days/week, for 3 to 12 months is recommended.

Can some of the gym people translate this?

 

[Chuckanut]

Ask any doc that specializes in helping reduce bone loss, and they will recommend weight bearing exercises, if it's the only thing you do. Low impact, low sweat, just lifting heavy things and putting them down again.

Thats why I added steeper hills to my daily walks.

My under standing is that the bones need to twist a bit in various directions to get the full benefit.

For those who love long podcasts that get into the high medical weeds check out podcast 322.

#322 - Bone health for life: building strong bones, preventing age-related loss, and reversing osteoporosis with evidence-based exercise | Belinda Beck, Ph.D. - Peter Attia

“Bone is a ‘use it or lose it’ tissue.” —Belinda Beck

peterattiamd.com

 

[deserat]

Deadlift lover here - can almost DL my weight - squats are not as easy due to knee issues...jumping around - I saw a video where even just little jumps would help - 10-20 a day. I also swing a 40lb kettlebell for conditioning 1x weekly- I do these weight exercises 3x a week - DL 2x, squats 2x, bench 1x, military press 1x and then throw in some cardio on the off days...so far so good - what it has done for me is reduce my back pain from a chronic injury I got when throwing around very heavy servers in my 30s....I don't hurt any more....I started the program when in Germany and have added to it as I am retired....did I mention I love DLs? My trainer rolls her eyes at me -

 

[PointBreeze]

I'm listening to a Peter Attia podcast on bone health right now. Some exercises are markedly better at promoting bone growth. Running, swimming and bicycling aren't great (running because the shock of your foot hitting the ground is absorbed mostly by your feet). Anything involving jumping promotes bone growth; so does weight training. They have women over 50 in their studies who can dead-lift their body weight. And I thought I was doing well swinging 3- and 5-lb. weights around during cardio workouts.

My mother and her mother both have/had bad osteoporosis. Because of watching this, I started heavy weightlifting in my thirties (e.g., leg press 450 lbs for 8 reps), . I continue to lift, but not heavy anymore (too much arthritis. My last dexascan showed that I had the bones of an 18-year-old. I'm very pleased.

I would like to do jumping exercises, but have a 10-year-old hip replacement and when I asked the surgeon how to make it last, he told me: 1) lose weight (I lost 25 lbs) and 2) don't do any jumping sports.

 

[catii]

Got a small indoor trampoline, with a balance bar. I taught judo for decades, & know how to fall, but see no reason to do so, as I approach 80.

 

[RetiredAndLovingIt]

I got my first DEXA scan this year recommended for women at 65 and covered by Medicare, My doctor also recommended Calcium 600MG 2 times a day and Vitamin D 2000IU daily. The test results also recommend Weight-bearing and muscle-building exercise so I'll have to look into that but I doubt that I will be doing jumping jacks. I'm going to the gym this week so I'll ask what they recommend but I have no intention of doing jumping jacks if I can help it.

 

[RetiredAndLovingIt]

Well I walked 10 miles today.

But these articles aren't really positive.
Brisk walking does not stop bone loss in postmenopausal women - PubMed

Effects of walking on the preservation of bone mineral density in perimenopausal and postmenopausal women: a systematic review and meta-analysis - PubMed

But jumping was intriguing since I had really only ever heard weights were where the benefits came and assumed jumping = bad due to joint impact.

I've not had a scan I think they generally start them when you are older than my current age.

You can get them earlier if you have risk factors

 

[Koolau]

But it would make my face and boobs droop faster.

Yeah, I know what you mean. Of course, now that I've lost a lot of wait, my man boobs are even perkier than ever. Shame to spoil that by high impact exercise. What-r-u-gonna-do?

 

[Koolau]

Ditto on degenerative disc disease sufferers. Jumping is incompatible with my back health.

Ain't it the truth. I can barely walk some days - let alone jump!

 

[Joseph]

After my hip replacement at age 38 I was told to never jump again.

Have had two replacements on my left hip and I am only 60
It’s feels great, don’t even notice it. Occasionally I may run but very short bursts, like 20 yards. Just to stride out and limber up. Keep impact low. Weight lifting much better. Surgeon said just don’t overload weight past 90% on a squat because that’s theoretically the weak point.

 

[Chuckanut]

IIRC, the British medical system recommends foot stomping to build stronger bones.

 

[mickj]

I’ve seen that there is s company that can improve your bones in one short weekly appointment:

The Ultimate Biohack® | Skeletal Strength Conditioning - OsteoStrong Franchising, Inc

OsteoStrong® is a unique place where you can go to improve your overall health by focusing on the one thing we all have in common: a skeletal system.

osteostrong.me

“OsteoStrong® is a biohack that helps you strengthen the foundation of your body – the skeletal system. Unlike other health solutions, you don’t have to spend hours at a gym or exert physical energy that will leave you feeling tired by the time you’re done. Just show up as you are and we’ll handle the rest!”

 

[oldphd]

Bones have been shown to experience a piezoelectric effect... when under stress an electrical charge is created. Not sure if the following is proven or was just a hypothesis (from a college course quite a few years ago), but the osteoblast cells which are a part of bone remodeling are attracted to the charge. It's the body's way of knowing where help is needed. I 'm guessing that this is behind the idea of stressing your bones in some way for continued bone health. Trampoline, weightlifting, walking/running/biking, etc.