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So how does one preserve their bone strength into old age?

sn9 3y ago
Strength training strengthens more than just muscles. Bones adapt to the increased demand on them as well. There are even cardiovascular benefits, though it doesn't replace aerobic exercise.
kemayo 3y ago
It's repeating what the GP said, but: exercise. Your bones are strengthened by use -- put them under mild stress by doing load-bearing exercise and they'll get stronger. (Getting plenty of calcium and vitamin D probably helps, but there's a lot of argument about whether supplements actually work there.)
runamuck 3y ago
Lift heavy weights
ejb999 3y ago
weight bearing exercises and a proper diet.
tforcram 3y ago
I thought it would be in the article, but it only mentioned muscle mass. I believe lifting weights actually improves bone strength as well, but I don't have the references available that say that.
ivanche 3y ago
Lift heavy, eat enough protein, avoid coke/fanta/sprite/sugary drinks.
trog 3y ago
My aunt - a professor of musculoskeletal anatomy here in Australia - has developed a programme called Onero[1] specifically to deal with this question. I've done a bit of general IT work to help her recover from her tech partner going AWOL (classic startup story) and have watched people participate in it. It was weird at first to see old people - 80+ - in a gym, pumping iron. But they really got into it and from what I can glean from talking to my aunt the difference is pretty amazing. The programme is starting to be picked up by practitioners globally - though it's more common here in Australia for the moment. There are online versions of the courses as well. 1. https://theboneclinic.com.au/onero/ https://theboneclinic.com.au/onero/
- polishdude20 3y ago
  Similarly, Sully over at Grey Steel has a gym and YouTube channel for lifters over 40: https://youtu.be/-Zn_J8uN9LA?si=eMAiQlQINE-NTP0F https://youtu.be/-Zn_J8uN9LA?si=eMAiQlQINE-NTP0F

sn9 3y ago

Strength training strengthens more than just muscles. Bones adapt to the increased demand on them as well. There are even cardiovascular benefits, though it doesn't replace aerobic exercise.

kemayo 3y ago

It's repeating what the GP said, but: exercise. Your bones are strengthened by use -- put them under mild stress by doing load-bearing exercise and they'll get stronger. (Getting plenty of calcium and vitamin D probably helps, but there's a lot of argument about whether supplements actually work there.)

runamuck 3y ago

Lift heavy weights

ejb999 3y ago

weight bearing exercises and a proper diet.

tforcram 3y ago

I thought it would be in the article, but it only mentioned muscle mass. I believe lifting weights actually improves bone strength as well, but I don't have the references available that say that.

ivanche 3y ago

Lift heavy, eat enough protein, avoid coke/fanta/sprite/sugary drinks.

trog 3y ago

My aunt - a professor of musculoskeletal anatomy here in Australia - has developed a programme called Onero[1] specifically to deal with this question. I've done a bit of general IT work to help her recover from her tech partner going AWOL (classic startup story) and have watched people participate in it. It was weird at first to see old people - 80+ - in a gym, pumping iron. But they really got into it and from what I can glean from talking to my aunt the difference is pretty amazing. The programme is starting to be picked up by practitioners globally - though it's more common here in Australia for the moment. There are online versions of the courses as well. 1. https://theboneclinic.com.au/onero/ https://theboneclinic.com.au/onero/

polishdude20 3y ago
Similarly, Sully over at Grey Steel has a gym and YouTube channel for lifters over 40: https://youtu.be/-Zn_J8uN9LA?si=eMAiQlQINE-NTP0F https://youtu.be/-Zn_J8uN9LA?si=eMAiQlQINE-NTP0F