I came across this article on the Harvard Medical School website. It is always a good reminder. As we age we lose more than muscle mass!
Most of us know that strength training (with free weights, weight machines, or resistance bands) can help build and maintain muscle mass and strength. What many of us don’t know is that strong muscles lead to strong bones. And strong bones can help minimize the risk of fracture due to osteoporosis.
A combination of age-related changes, inactivity, and inadequate nutrition conspire to gradually steal bone mass, at the rate of 1% per year after age 40. As bones grow more fragile and susceptible to fracture, they are more likely to break after even a minor fall or a far less obvious stress, such as bending over to tie a shoelace.
Osteoporosis should be a concern for all of us. An estimated eight million women and two million men in the United States have osteoporosis. It is now responsible for more than two million fractures each year, and experts expect that number will rise. Hip fractures are usually the most serious. Six out of 10 people who break a hip never fully regain their former level of independence. Even walking across a room without help may become impossible.
Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on bone that occur during strength training (as well as weight-bearing aerobic exercises like walking or running). The result is stronger, denser bones.
And strength training, in particular, has bone benefits beyond those offered by aerobic weight-bearing exercise. It targets bones of the hips, spine, and wrists, which are the sites most likely to fracture. What’s more, resistance workouts — particularly those that include moves emphasizing power and balance — enhance strength and stability. That can boost confidence, encourage you to stay active, and reduce fractures another way — by cutting down on falls.
Our December meeting will be at 1:30 PM at the Wellness Center on December 11th.
Our subject area expert will be Nuri Bonada. Nuri is a rehab graduate and member of our peer group. She is a personal trainer at the wellness center and many of her clients are “older adults”.
At the meeting you will learn;
What strength and power training are and what they can do for you
How aging changes our muscle profile
The many benefits of strength and power training
The specific role of strength and power training in reducing heart disease risk
During the meeting Nuri will lead us through some strength and power training so make sure you are medically cleared to exercise and bring your favorite bands or hand weights.
You will leave the meeting with a personalized action plan for 2020 and tips on staying motivated.
Note: All information presented is courtesy of Harvard Medical School.
Don’t miss this one!
One of the areas covered by the pharmacist in our November meeting dealt with awareness and communication with health providers. The Canadian Medical Association Journal recently published some tips for managing in cases where you are using several medications. If you wish to review those tip you can find them at the link below.
Tips For Managing Multiple Medications
Our November meeting was well attended with 22 graduates present to discuss medications with our pharmacist subject area expert. For those who would like a copy of the meeting material, it is available at the link below. You can save or print you own copy.
All About Medications November 2019 Meeting
Our November meeting will be all about medications. Our guest subject area expert is Dipesh Patel a Pharmacist with Shoppers Drugmart on Lansdowne. Dipesh also has a special designation in the treatment of Diabetes so let’s take advantage of this opportunity to gain some insights into the management of diabetes.
Bring a list of your medications with you. Let’s share stories about our experiences with medications and get some discussion going. We will also talk about other ways of achieving similar outcomes that we expect from our medications.
The survey has been updated to include the brand names in addition to the generic names. This will make it easier to select the correct insulin brand.
Our guest pharmacist for the November meeting has expertise in all of the usual heart health medications we may be using but he is also a specialist in diabetes treatment and medications. There are a large number of medications used to treat diabetes so we want to narrow the discussion to the ones being used by our peer group. Below you will find a link to a confidential survey.
If you have a prescription for diabetes medication please complete this survey before November 8th!
Here is the link
Diabetes Medication Survey
Kristen Doucette will be moderating an expert panel on heart health matters. Here is a great opportunity to ask those really tough questions to the panel of experts. The event is in Hastings at the Field House. Here is a link to the directions to get there. It is only 30 minutes. Let me know if you can make it and I will register you.
Directions to the Field House
If you can make it out to this event I know Kristen would love to see you. Bring your friends who may have an interest in the topic of Heart Health. See the details below.
October 9th – 1:30 pm to 3:00 pm
Rooms A and B – The Sport and Wellness Center
Join Exercise Therapist Stephanie Gibson from the Regional Cardiovascular Rehabilitation Program for an informative session. Learn how vascular disease develops, the risk factors and how exercise can help prevent and/or manage cardiovascular disease.
At the end of the meeting we will review the results of the On Track survey. If you have not completed it use the link below.
Am I On Track?