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.
“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.
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.
“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!
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.
“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.
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.