Can you build bone with exercise? Dr. Brown discusses the increasingly important role of exercise in building bone!
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Transcription:
hello everyone this is dr. Susan brown
at the Center for better bones today I'm
gonna take a couple minutes and talk
about strength training in fact this is
the topic that Gina discussed in the
exercise evolution Channel this week so
I'm gonna amplify a little on this as we
age we lose a lot of muscle and you can
see you can see this chart how the
process happens there's a thing called
sarcopenia that's loss of muscle I wrote
a blog on it recently a very nice vlog
you're gonna see you go from sarcopenia
losing muscle to losing strength have
any of you noticed it's like harder to
open those jars harder to do the things
you used to do a loss of power and then
eventually frailty and disability I've
seen many people who were incapacitated
not because they broke their bones and
they were even hunched over but it
wasn't because of fractures it was
because of muscle weakness so it's
really important that we want to keep
our muscles strong lifelong and I'm
going to tell you one really big secret
that there's such a close link between
muscle size and strength and bone that
the Koreans are now maybe even bypassing
bone density tests and looking at muscle
size I personally believe that's a great
index of strength is the muscle strength
the power in the muscle size so who's at
risk for sarcopenia for loss of muscle
mass well actually it's interesting in a
sense everyone is at risk because as we
go from 35 to 85 the average woman is
going to lose 45 percent of her muscle
mass that would take many people into
sarcopenia and 45 percent of her bone
mass so for everyone with age it's it is
a question of maintaining enough muscle
mass to be really strong and do
everything you want to do there's some
very interesting fun tests to see how
much muscle strength you have one is
this called sit and stand test where you
actually sit in the chair and you jump
up and you see how many times you can
sit and come up in a minute we had some
fun in the office doing this
we got the 50 times and that was pretty
good
I hear there's some athletes that can
get the 75 somebody even rumoured a hum
100 but I don't know so you might sit
down at home get a little stopwatch to
see how many times you can sit and stand
within one minute it's a great aerobic
exercise but it also measures the
strength of the legs another great way
to measure strength are these little
hand meters in fact these are used in
research to see the strength of the
muscle of the arm and actually the
strength of the wrist the strength of
the hand grip is a good predictor of
other body strengths I was at a party
recently I sent this around we all
measured ourselves and I didn't come up
as good as I should so I have to work
more on this but if you the measurement
of the grip strength is a very important
measure that reflects spinal density and
total body strength used in many studies
we've linked people I think on the
better bone shop you can find some links
to get these meters on Amazon if you
want and of course then there's these
really simple strengtheners you know
these strips strengtheners it's a great
idea when you're sitting around just
reading or relaxing to work on building
those muscles so there's several ways to
test you might have fun with a sit and
stand test or get yourself one of these
grip meters it's such an important
question this question of losing muscle
mass because people become often often
they can't get up I know I knew a woman
who was 85 she could not get up she
couldn't stand up by herself now her
bones were ok but she couldn't stand up
because of muscle weakness you don't
want to end up like that so you want to
be really careful to do an