“BEST” BET to BUILD BONES & MAINTAIN MUSCLE MASS

Both peak muscle growth/strength and bone density/deposition occur by the time we reach our mid-twenties. Beyond the third decade, we then begin to lose both muscle and bone mass; the latter is accelerated after menopause in women (5th decade or so). Thus, the more muscle and/or bone that we own in our body by adulthood, the better off we are by the 6th or 7th decade or time of retirement. We want to be able to enjoy recreational activities once we have more time on our hands. If you’re fortunate enough to start resistance training in your second decade or earlier, then you can still maintain a decent amount of muscle strength and bone density, to partially offset the physiological loss from aging once this occurs. This way, you won’t feel the effects of muscle weakness and bone thinning as much.

Women in particular, are more vulnerable to losing bone mass at an accelerated rate during their forties and fifties once they reach menopause, due to loss of the protective effect of estrogen on bone. When the amount of bone reaches a critically low level, the ensuing osteoporotic state (soft bones) increases the risk of fracture, which can result in reduced function or ultimately eventual demise from immobility. The skeleton is dynamic, responding to mechanical loads placed upon the body by forming more bone (as long as sufficient calcium is available). Bone loss actually begins to decline slowly in the mid-twenties, so it’s even more important to engage in activities that help to build bones as early in life as possible to counteract this process. It’s actually best to start resistance exercises as young as the teenage years since this is the time of maximal skeletal growth. Strength training has been found to be effective in slowing down both bone loss and muscle mass reduction over time. Certain resistance exercises along with calcium/Vitamin D and hormonal supplementation, done consistently and appropriately in postmenopausal women, will help to maintain strong bones and combat against osteoporosis.

Research done at the University of Arizona - Bone, Estrogen, and Strength Training (BEST) study substantiated positive results on bone of 266 postmenopausal women 45-65 years old, engaged in a strength-training program over 12 months. The following group of six core exercises was found to result in bone mass gain at the hip (femur) and lower back (lumbar spine), the two regions more vulnerable to fracture from osteoporosis. This program is designed for increased mobility and stability, counteract spinal curvature (support straighter posture) - excluded are exercises such as chest press, which would pull the shoulders forward. Also included are stretching/balance moves and weight-bearing activities (warming up wearing weighted vests while stepping or using the treadmill). These 1-hour sessions are done under the supervision of certified trainers.

Wall squats progressing to Smith machine or hack squats

Seated leg press

Seated cable row

Lat pull-down

Back extension

Alternating one-arm dumbbell military press

These exercises were performed with heavier amount of weight lifted/higher resistance used i.e. 2 sets of 6-8reps/4-6 for military press 70-80% of the 1RM (repetition-maximum) once or twice a week. Measured strength increases ranged from 25-75%, more so in those continuing to lift weights for a few years.

In addition to preservation of bone density and muscle mass, weightlifting also helps to strengthen the body to minimize injury and maximize activities of daily living. Furthermore, our body eventually degenerates, whether it’s due to us getting older, normal “wear and tear” from years of overuse, or from trauma breaking it down. Once this happens, we need a strong musculoskeletal system to support plus help us heal up in order to go on with our lives. In the unfortunate case that you need a surgical procedure, whether it’s to replace a worn out joint, or to fix something that has been injured, the better condition your muscles/bones are, the easier and faster you can recover after surgery. Working out not only acts as physical therapy before procedure, it will also aid in regaining motion and strength afterwards.

Please do realize that it’s never too late to start working out. The important thing is that you do it with correct form and consistency to make gains. Be sure to get a medical release from your physician before you start lifting weights. Then seek out a personal trainer or physical therapist to learn the proper technique. Keep exercising up to a few times a week for at least a couple of months, otherwise it won’t make a visible/noticeable difference in how you look or feel. Once you begin a resistance exercise program, remember it’s not just for the outer appearance, although transforming your body positively on the outside is a great side effect of working out. Strength training must become a part of changing the rest of your life for the better. Once you pass the beginner’s soreness stage, which is about a month or so, you will become addicted to weightlifting in a good way. You’ll realize that suddenly you have more energy. It then becomes easier to carry grocery bags, negotiate stairs, get into/out of a car, get up from a chair or out of bed, among other day-to-day activities.

To summarize, the body is composed of muscle, bone, among other tissues that enable us to move and do things throughout our daily lives. Over time as we age, our body continue to deteriorate slowly, thus we need to keep it strong to fight the effects of growing older. Osteoporosis affects all women once they reach menopause after the 4-5th decade of life due to accelerated bone loss, increasing fracture risk especially in the hip and spine, which could have catastrophic results. A regular strength training program using machines and free weights, performed at least 1-2 times a week can counteract this silent disease by forming strong bones/muscles, which in turn allow women to function more effectively in every day tasks. We also need to maintain our musculoskeletal system in tiptop shape, just in case we get injured and/or end up needing surgery in the future. This way, our body is already prepared for the physical rehabilitation that will be necessary for us to be more mobile, and hopefully become even stronger than before (or slow down the degenerative process). Beyond that, if desired, we can also engage in vigorous activities such as athletic competitions injury free for fun with ease and grace!