Talking: Lifting Strong & Bone Health

What does 90 year old you need to live well? Strong bones and muscles are essential. For movement and with that, independence. The ability to do all the things she wants to. Anita has osteoporosis. Diagnosed 6 years ago. She’s now 57. The bone disease that puts us at greater risk for fracture and with that, the ability to live life well…to the fullest. FEAR of fracture is what holds you back when you’re osteoporotic. And that’s been supported for many years by the medical profession - that lifting heavy weights would put us at greater risk of fracture. But that view is starting to change. Bone needs force to grow. Recent research by Australia’s Dr Belinda Beck in her LIFTMOR study has shown that loading bones with the right exercises, twice a week for 30 minutes can substantially improve bone health - bone mineral density and strength. “I’d never been in the gym prior to working out with weights for my bone health. I started in 2022, not really enjoying it much to begin with. Knowing it was going to help my bones drove me out the door and into the gym for a tailored session with my physiotherapist. Trained in not only what to do, but how to do it correctly. And she knows my health history.” (Anita)"Anita, you're an athlete!" my physio Marie shouted out with glee when I lifted 50kg (112 pounds) and box jumped 60cm for the first time. I must admit, I am very proud of me too. I have NEVER heard those words spoken about me before. Gradually increasing the weights I’m lifting, the heights I’m jumping over time….since 2022.It’s enormously empowering - I have done this (with the right help and support). Something taking a pill never does. We’re not anti-medication. But we are pro-exercise because, it works. We talk about in our chat…* The power of exercise for bone health* Anita’s osteoporosis diagnosis and journey so far* Erica’s crohns disease and being osteopenic* Getting a DEXA or REMS scan of your bones is too late at 65+ - prevention is so important* Exercising - bone loading the right way for your bone health* How to choose the right place that feels right for you to lift weights and the right people to support you to do it.Anita writes a weekly newsletter - Midlife Mojo. She’s is in the middle of her Bone Health series. Last week’s edition focused on Exercise for bone health. Here’s a link to it if you’d like to read it. In there you’ll find information on Dr Beck’s studies and other links to bone health resources. Here’s to you and your bone health. There is so much you can do. The power is with you.Thank you to everyone who tuned into our live video! Join us for our next live video in the app next Monday. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit midlifeunfiltered.substack.com