hi welcome back to melioguide I'm
Margaret Martin and today I wanted to
share with you a recent systematic
review that looks at a whole bunch of
studies and the systematic review
specifically on the effects of training
on bone mass with older adults and older
adults which I guess I'm officially in
that category is 50-plus and so in this
systematic review they take all the
research articles that talk about
individuals with osteoporosis osteopenia
people that are a risk for low bone mass
and they go what type of training best
address the building of bone mass and
looking at all these studies what is
their conclusion and so I'm always
excited when I see large research
reviews that support what Milio guys
does and wanted to share that
information with you in case you do want
to research it yourself it is an article
on in Sports Medicine of April of 2012
so in the research study there's two
main categories of exercise one is
cardiovascular and the other is strength
training what the conclusion of the
predominant conclusion of the studies of
the cardiovascular was that things like
comfortable walking as we had indicated
in a previous vlog on walking
comfortable walking is not enough of a
stimulus for our bones but when we
increase our walking pace and even make
it at multi-component where we can
incorporate some step climbing and a
little bit of jogging definitely brisk
walking all those studies show that
women and I say women because there are
very few studies on bone mass down on
men so sorry guys but that women do
build bone even if it's incrementally
you know one two percent some studies
where they did multiple types of
cardiovascular they had great numbers
like five and six percent increase but
the key here is even with a 1%
that's what we were getting with the
study group with the control group that
means meaning the people that weren't
during the cardiovascular exercise they
were losing bone at a rate of up to five
percent in the same period of time so
when you look at the difference and we
know that that differences is building
over time that's really significant so
that's the first thing on cardiovascular
so let's now talk about the strength
studies and in the strength studies what
was shown was that you were able to
build bone not just at the hip which is
what predominantly was shown in the
aerobic studies but also at the spine
most of the studies were then using a
DEXA which is the most standard way of
measuring bone density but the key thing
here is that the Dex's when they looked
at studies using other forms of bone
measurement such as peripheral
quantitative computer tomography PQ CT
they're going wow we can actually see
changes in the PQ CT which were positive
in terms of bone building but that
weren't actually seen on the DEXA so
that's an important component as well so
as I talked about earlier in terms of
the aerobic exercise the strength
building exercises the strength training
then with enough intensity was able to
build bone again not at huge numbers but
it made the difference between not
losing bone at huge numbers and so
people were actually able to not only
maintain but continue to build bone well
into their 60s and 70s which was really
exciting to see one other thing to bring
up here is that they were looking at
specifically men and women women we know
they lose a lot of bone when they hit
menopause but they will continue losing
bone well into their 60s 70s and 80s at
a less less of a quick rate then they
did went during menopause men however
can
there's the rate of bone loss in their
70s compared to their 60s men generally
will start losing bone even as early as
their 40s if they're not very active and
they'll start they'll continue losing
bone but men in this particular study
when they looked at men in their 70s
versus their 60s they were losing bone
two to four times the rate and so when
you're looking at a active pleasant
retirement what really is lost if you're
having to deal with multiple fractures
and so it really encourage you to if
you're older yourself to embark upon a
safe strength training program or
encourage your loved ones to do so one
last point to bring up in the studies
that was looked at was that the the
benefits of the aerobic and the strength
training did carry over into balance and
that in the studies showed that people
that participated in the study also
improved in their balance to on
significant measures and so if you're
wanting to follow a safe exercise
program the really guide program has
been designed that follows the
guidelines for aerobic strength training
and I also incorporate balance exercises
as well so that's it for today I'm the
other guy thanks for tuning in