This month's Save Our Bones Bulletin serves as an excellent reminder that Savers are on the right path.
First, we'll look at a study that found mobility can be improved by 22 percent through a particular combination of exercises.
Then we'll hear from an expert panel on how to maximize bone health, avoid fractures, and improve posture. Their specific recommendations will resonate with Savers.
Finally, we'll review the Medical Establishment's recent admission that aspirin was never a safe way for older adults to avoid cardiovascular disease.
The Save Institute has always recommended a non-pharmaceutical approach to improve overall wellness, including bone health.
Improve Mobility And Reduce Osteoporosis Risk
According to data from the US and EU, around 13% of adults aged 70 and over have mobility issues. This intersects with osteoporosis since fractures can severely reduce mobility.
A new study published in the journal BMJ found that regular exercise was linked to a reduction in mobility problems among frail older participants.
Relevant Excerpt:
“The research found that a combination of aerobics (walking), strength, flexibility, and balance exercises help to reduce mobility disability by 22% over three years.
Their findings are based on 1,519 men and women (average age of 79 years) with physical frailty and sarcopenia (a combination of reduced physical function and low muscle mass) recruited from 16 clinical sites across 11 European countries between the period of 2016 and 2019.”1
This large study perfectly illustrates why exercise is such a core part of the Save Insitute's approach to building bone and preserving your health, mobility, and independence. The science very clearly shows that regular exercise prevents the loss of strength and mobility often associated with aging.
Synopsis
A new study with older adults found that a combination of aerobics, strength, flexibility and balance exercises reduced mobility disability by 22% over three years.
No Reason To Fear Exercise, Even With Weakened Bones
An expert panel has released a consensus statement on how to maximize bone health, avoid fracture, and improve posture. The British Journal of Sports Medicine published the statement, which included the following key recommendations.
- Progressive resistance training and impact exercise to maximize bone strength
- Resistance training ideally uses machines or weights to allow you gradually build up to heavy loads. Other options include circuit training, pilates or yoga, stair climbing, or even heavy gardening.
- Practices that improve strength and balance such as yoga, pilates, and tai chi.
- For people with previous fractures avoid high impact exercise, limit activities to an impact level equivalent to brisk walking.
The panel was particularly focused on recommendations for people with weakened bones.
Relevant Excerpt:
“They should be encouraged to do more rather than less, with an exercise routine that includes muscle strengthening exercises on 2 to 3 days of the week and brief bursts of moderate impact activities, such as jogging, aerobics, or Zumba on most days, says the statement.
And for those who have already sustained a vertebral fracture, or who are frail/elderly, the advice is to include lower impact exercise up to the level of brisk walking for 20 minutes every day.”2
This clear advice overlaps easily with the Osteoporosis Reversal Program‘s longstanding recommendations. Finally, more of the Medical Establishment is catching up!
Synopsis
A panel of experts recommends regular exercise for building bone strength, including for those who have weakened bones or previous fractures. See above for a list of key recommendations.
Adults Over 60 Warned Not To Take Aspirin For Heart Disease
The United States Preventative Services Task Force has released a statement advising that people over the age of 60 should not take aspirin as a preventative measure against cardiovascular disease.
Relevant Excerpt:
“Based on current evidence, the Task Force recommends against people 60 and older starting to take aspirin to prevent a first heart attack or stroke,” adds task force vice-chair Michael Barry, M.D. “Because the chance of internal bleeding increases with age, the potential harms of aspirin use cancel out the benefits in this age group.”
The USPSTF considered 13 randomized clinical trials involving 161,680 participants that reported aspirin use for the primary prevention of cardiovascular morbidity and mortality. Most used low-dose aspirin of 100 mg every other day and included a balanced number of male and female participants and a broad distribution of ages, ranging from 53 to 74.”3
The Save Institute has always recommended against using aspirin and other non-steroidal anti-inflammatory drugs (NSAIDs) because of their negative side effects, and their burden on the body's toxin filtration system. The Medical Establishment seems to finally be catching up.
This reversal underscores the importance of looking beyond the quick fix solutions promoted by Big Pharma. Instead, Savers analyze the whole picture, considering the full breadth of scientific data on natural approaches to staying healthy and building strong bones.
Synopsis
A US Task Force released a statement advising people over 60 against taking aspirin to prevent cardiovascular disease due to the risk of internal bleeding.
What This Means To You
Keep exercising. Today's data shows that regular weight-bearing exercise is essential and effective, especially if your bones have become weaker. And always try to follow natural approaches to enhance your overall health.
You can get expert exercise training on-demand with the Save Institute's online workout video platform Save Trainer. SaveTrainer will make it easy for you to find a routine that's custom-tailored to your needs and ability level, so you can take advantage of the all-natural benefits that today's studies outlined.
When you choose a holistic approach to building stronger bones, it's not just your bones that get healthier. You'll see improvement in every facet of your health.
References
1 https://www.mirror.co.uk/lifestyle/health/how-improve-mobility-exercise-found-26948676
2 https://medicalxpress.com/news/2022-05-dont-regularly-boost-bone-health.html
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Study Unveils Critical Nutrients For Preventing Sarcopenia And Improving Bone HealthComments on this article are closed.
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-4.5 spine mayo clinic wants me on forteo 2 years then ProLia..I had only 2 breaks and they were trauma only In younger times..I’m 64 and had my first dexa at 46 was diagnosed with osteoporosis then haven’t had another till now because dr scared me …now I work out and except for left groin osteoarthritis flare up am consistent..scared of above drugs but scared of outcome of fracture.. I’m polarized any suggestions?..kim
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Kim, my suggestion is to trust yourself as the best decision-maker for your bone health. These articles will help you decide the path you wish to take:
https://saveourbones.com/who-should-you-trust/
And please keep in mind that it’s important to stay positive, as explained in these articles:
https://saveourbones.com/mind-over-matter-how-your-thoughts-impact-your-bones/
Wishing you excellent health and peace!
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I am in a similar position. – -4.3 in lower spine. My doctor wants me to take a medication. I had been on Forteo for a year, but stopped due to nausea. I don’t really want to take a medication. But I also don’t want a fracture. I am 72.
Suggestions?-
My answer to Kim also applies to you, Pauline 🙂
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Thank you for your kind sharing.i do buy your idea about taking all steps naturally,including non pharmaceutical products.regular exercise is the answer to bone problems.i am blessed that i am able to move normally despite T12# following mva years ago.once again tq and gbu
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You’re certainly on the right track! Keep it up 🙂
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Is it true that the only exercise people with severe osteoporosis should do is walking? How about swimming and careful mat exercises? Any ideas are welcome!
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Patricia, exercise is crucial for anyone with osteoporosis, even if severe. Walking is an excellent weight-bearing activity, but muscles need to be strengthened so they can apply force on the bones to keep them strong. Feel free to contact us directly at support@saveourbones.com so our bone health coaches can provide you with more specific ideas.
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Hi Vivian
Love all that you do, keep up the good work
Looking for a calcium supplement
Calcium citrate, or plant base calcium? I need to take something, I don’t always get enough calcium through my diet. I have osteoporosis, and I’m a very small person.
Niot sure which way to go on the calcium supplement.
Thanks Jane.-
Thanks for your kind words, Jane! At the Save Institute, we recommend plant-based calcium. You can read more about it here, and also, you’ll find a link to the supplement we recommend:
https://saveourbones.com/7-facts-you-didnt-know-about-calcium/
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I am currently taking a bone building supplement, trying to follow the 80/20 rule, and faithfully doing Densersize. My doctor has said I have “stalled my osteopenia”.
Should I start on Save Trainer as well?-
Congratulations, Judy! Exercise is crucial for healthy and strong bones, so you can try SaveTrainer to get more variety of workouts and classes where professional trainers show you exactly what to do. Let us know how that goes for you.
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I have had arthrosis (also known as osteoarthritis) in my left leg since last fall. Is there anything in your work about osteoporosis that would be relevant to my condition?
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John, maintaining an alkaline serum pH can help with osteoarthritis, along with gentle exercises and anti-inflammatory supplements. The ORP is specifically designed for bone health, and you’ll be happy to know that I’m working on a new program for arthritis. So stay tuned 🙂
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Thank you.
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Thank you, Ita.
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You’re welcome, Ita!
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Hi I was wondering if you have any dvds on weight bearing exercises I am not good following on computer or phone. Thank you Vivian for all your hard work and research.
Regards
Androulla-
I thank you for being a Saver! We do not offer DVDs for workouts, but if you send an email to customer support, they can coach you on how to stream SaveTrainer.
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High impact exercise / movements are a double-edged sword. Yes, they trigger the body to build bone density, but there is a reason why Baby Boomers switched from high-impact to low-impact — high-impact was damaging too many joints. For someone older who had not been regularly doing high-impact moves, their joints will be at greater risk of damage if they initiate high impact too suddenly. I feel like this is the elephant in the room that is not being discussed in your program. It seems to be a bit of a catch-22 situation.