This post on Substack was very interesting to me. It presented this question. Is screening for decreased bone mass and increasing it with medication the best way to prevent fractures in the elderly? As you may guess from the question, medication to increase bone density is probably not the best way to prevent fractures. “The traditional strategy for prevention of osteoporotic fractures -- that is, increasing peak bone mass and preventing age related bone loss -- should be changed to include new elements such as prevention of falls and protection of the critical anatomical sites of the body when a fall occurs.”
Thank you again. My Dad lived way into his 90's (covid got him) but exercised everyday. He did have knee pain and subsequent surgery which then took some of his mobility away. I used to walk with him and he was so in shape. Also keep in mind exercise helps your brain and may provide less reliance on drugs.
I write about medicines a lot, but your dad is a great example of how powerful diet and exercise can be. These factors are equally important and together they can extend healthy life even more. Thanks for being such a consistent reader and for your supportive comments.
Yup! 💯 %. Walking as much as possible , running short distances, and Strengthening training, quality protein intake at least 1.6 grams per kilogram of body weight or roughly 50 grams per meal, especially in the first meal, are essential for older adults to survive and thrive better and longer.
Thank you for this post, it is so important that we take control of our own health by staying strong as we age.
I follow a strength training program detailed in a book called The Barbell Prescription by Jonathan Sullivan. A minimal number of compound exercises with free weights, watching out for the total weight lifted in each training session, using longer rests between sets as needed. At 66 my bloodwork is always in excellent range on everything, and I take no medication for any chronic condition. My diet is relatively clean, we rarely eat out, and I try to keep the protein intake high. I recovered relatively easily from knee replacement two years ago, because the muscles in my leg were strong, despite the arthritis and an injury that happened forty years ago. I find the new joint works best if I either walk at least a mile or use the leg press at the gym daily. The other knee was starting tl play up, but since I am back at the gym, there is no pain in that one anymore.
It's definitely the use it or lose it years, and you can start very slowly and build up muscle if you work at it and eat enough protein. Don't delay!
As an orthopedic surgeon, I have cared for hundreds of patients with "fragility fractures" and yes it is far far better to use an assistive device, swallow your pride (as I recently did agreeing to use hearing aids) and avoid the painful devastation of these injuries. I am not a fan of bisphosphonates - long run for a short slide. HRTs (estrogen therapy) was effective but got a bad rap related to ? increased risk of uterine cancer - although that has been more recently refuted. Strength training is certainly helpful but let me put a plug in for Tai Chi/Qi Gong training. I have been studying martial arts for many years and I can tell you moving slowly and gracefully along the earth in a down low position not only builds lower extemity strength but a heightened sense of position. Just watch the 90 year old Tai Chi masters doing their forms in a youtube piece. Trust me, they will not hit the deck...
Covid got me too. I do get out and walk 3 miles at least 4-5 times a week though. I am still living in my cocoon. Having had my ENT and Immunologist tell me I would not survive covid I still avoid large tight groups of people. I watch my Church services online. When traveling I still wear a mask. BTW, great looking grandson. We need to get him together with my grand daughter.
Love your photo of Alex and fish!!! Yes!! That is the goal of it all- Alex, the fish, continuing to live. All you write is so true. Thanks and keep it up.
The fish that look like trout (silver with the black spots) are my favorite. They are so beautiful when they are first caught and they can be caught on artificials lures. People in South Carolina call them winter trout. They are a type of weakfish. They often strike hard and then it is just you, the line, and the fish. By now I am a process guy. I just love being on the water and seeing the dolphins and bald eagles. I am working hard in the gym to keep doing it. My brother-in-law is the greatest. He is very patient with my physical limitations. Alex and I were in the car together for three hours each way traveling to the coast. I think we talked more than we have in his entire life. He is a sophomore life sciences major.
such a special day with Alex and the fish. And the 6 hours in the car a gift also. I am always humbled by the beauty of a fish just as it is reeled in, and sad and astonished to see the colors so rapidly fade after. But they sure taste good so fresh! So glad you had that very special day with Alex. He too will remember and gain from it always
I’m 75. A big walker and hiker. I was in an accident last fall and broke my femur ball joint. My pelvis was not damaged so I had the hemi replacement. 6 weeks later I was walking 3 to 4 miles. I feel much stronger overall than in my 60’s. I use hand weights as I feel the machines at the gym don’t work as well. Apparently some are basically useless. I mainly doctor myself and get a checkup, blood work once a year from my functional medicine doctor. I distrust most conventional docs. Love the photo of the fish and grandson. He’s a keeper!😁
Thanks Janet. Always great to hear from you. Yours is an inspiring story. Good condition going into a fracture and conditioning after is the key to surviving and returning to full function. As you get weaker, or more unsteady the weight machines make it safe to continue effective strength training.
I like this: that it's best to use a weight that you can move 10-15 times in a set before you have to stop. You will never get me near a machine!! But I have small weights at home. I need to get back to using them - like to this song - here is the song. I prefer the song to - ughhh! - going anywhere near machines: https://www.youtube.com/watch?v=ZPBjAfmgC-g Let me know if you like the song!!
The key word is progressive. The weight that increases your strength most effectively is 80% or the maximum weight you can lift once. Most of us can move that weight 10-15 times before failure and as our strenth increases, we need to increase the weight. That is the most effective way to maintain or restore high function. That said, anything you do has some benefit.
Thank you again. My Dad lived way into his 90's (covid got him) but exercised everyday. He did have knee pain and subsequent surgery which then took some of his mobility away. I used to walk with him and he was so in shape. Also keep in mind exercise helps your brain and may provide less reliance on drugs.
I write about medicines a lot, but your dad is a great example of how powerful diet and exercise can be. These factors are equally important and together they can extend healthy life even more. Thanks for being such a consistent reader and for your supportive comments.
Your pretty amazing
Yup! 💯 %. Walking as much as possible , running short distances, and Strengthening training, quality protein intake at least 1.6 grams per kilogram of body weight or roughly 50 grams per meal, especially in the first meal, are essential for older adults to survive and thrive better and longer.
Thank you
Thank you for this post, it is so important that we take control of our own health by staying strong as we age.
I follow a strength training program detailed in a book called The Barbell Prescription by Jonathan Sullivan. A minimal number of compound exercises with free weights, watching out for the total weight lifted in each training session, using longer rests between sets as needed. At 66 my bloodwork is always in excellent range on everything, and I take no medication for any chronic condition. My diet is relatively clean, we rarely eat out, and I try to keep the protein intake high. I recovered relatively easily from knee replacement two years ago, because the muscles in my leg were strong, despite the arthritis and an injury that happened forty years ago. I find the new joint works best if I either walk at least a mile or use the leg press at the gym daily. The other knee was starting tl play up, but since I am back at the gym, there is no pain in that one anymore.
It's definitely the use it or lose it years, and you can start very slowly and build up muscle if you work at it and eat enough protein. Don't delay!
Congratulations on your accomplishments. You are enjoying the fruits of your labor.
Nice fish, Bill!
As an orthopedic surgeon, I have cared for hundreds of patients with "fragility fractures" and yes it is far far better to use an assistive device, swallow your pride (as I recently did agreeing to use hearing aids) and avoid the painful devastation of these injuries. I am not a fan of bisphosphonates - long run for a short slide. HRTs (estrogen therapy) was effective but got a bad rap related to ? increased risk of uterine cancer - although that has been more recently refuted. Strength training is certainly helpful but let me put a plug in for Tai Chi/Qi Gong training. I have been studying martial arts for many years and I can tell you moving slowly and gracefully along the earth in a down low position not only builds lower extemity strength but a heightened sense of position. Just watch the 90 year old Tai Chi masters doing their forms in a youtube piece. Trust me, they will not hit the deck...
Thanks Steve. That is great perspective and I always appreciate your comments.
Covid got me too. I do get out and walk 3 miles at least 4-5 times a week though. I am still living in my cocoon. Having had my ENT and Immunologist tell me I would not survive covid I still avoid large tight groups of people. I watch my Church services online. When traveling I still wear a mask. BTW, great looking grandson. We need to get him together with my grand daughter.
Your health story is an inspiration! Will is my grandson at Clemson. Alex is also a sophomore, but he is at North Georgia. He is spoken for.
I am diligently working on improved health and weight loss. Pressley is a sophomore at Clemson as well.
I love your determination and you have seen good results.
Love your photo of Alex and fish!!! Yes!! That is the goal of it all- Alex, the fish, continuing to live. All you write is so true. Thanks and keep it up.
The fish that look like trout (silver with the black spots) are my favorite. They are so beautiful when they are first caught and they can be caught on artificials lures. People in South Carolina call them winter trout. They are a type of weakfish. They often strike hard and then it is just you, the line, and the fish. By now I am a process guy. I just love being on the water and seeing the dolphins and bald eagles. I am working hard in the gym to keep doing it. My brother-in-law is the greatest. He is very patient with my physical limitations. Alex and I were in the car together for three hours each way traveling to the coast. I think we talked more than we have in his entire life. He is a sophomore life sciences major.
such a special day with Alex and the fish. And the 6 hours in the car a gift also. I am always humbled by the beauty of a fish just as it is reeled in, and sad and astonished to see the colors so rapidly fade after. But they sure taste good so fresh! So glad you had that very special day with Alex. He too will remember and gain from it always
Thanks
I’m 75. A big walker and hiker. I was in an accident last fall and broke my femur ball joint. My pelvis was not damaged so I had the hemi replacement. 6 weeks later I was walking 3 to 4 miles. I feel much stronger overall than in my 60’s. I use hand weights as I feel the machines at the gym don’t work as well. Apparently some are basically useless. I mainly doctor myself and get a checkup, blood work once a year from my functional medicine doctor. I distrust most conventional docs. Love the photo of the fish and grandson. He’s a keeper!😁
Thanks Janet. Always great to hear from you. Yours is an inspiring story. Good condition going into a fracture and conditioning after is the key to surviving and returning to full function. As you get weaker, or more unsteady the weight machines make it safe to continue effective strength training.
I like this: that it's best to use a weight that you can move 10-15 times in a set before you have to stop. You will never get me near a machine!! But I have small weights at home. I need to get back to using them - like to this song - here is the song. I prefer the song to - ughhh! - going anywhere near machines: https://www.youtube.com/watch?v=ZPBjAfmgC-g Let me know if you like the song!!
The key word is progressive. The weight that increases your strength most effectively is 80% or the maximum weight you can lift once. Most of us can move that weight 10-15 times before failure and as our strenth increases, we need to increase the weight. That is the most effective way to maintain or restore high function. That said, anything you do has some benefit.