Full Transcript Introduction 0:02 Hey, Marie here. We hear so much in the 0:02 Hey, Marie here. We hear so much in the media about what exercises we should be 0:04 media about what exercises we should be 0:04 media about what exercises we should be doing for our bones. Lift heavy, wear a 0:07 doing for our bones. Lift heavy, wear a 0:07 doing for our bones. Lift heavy, wear a weighted vest, and then there are all 0:09 weighted vest, and then there are all 0:09 weighted vest, and then there are all these devices and programs that are 0:12 these devices and programs that are 0:12 these devices and programs that are promoted saying they can improve bone 0:14 promoted saying they can improve bone 0:14 promoted saying they can improve bone density. But today, we're looking at the 0:18 density. But today, we're looking at the 0:18 density. But today, we're looking at the science, what's really been shown to 0:21 science, what's really been shown to 0:21 science, what's really been shown to help our bones and prevent falls and 0:23 help our bones and prevent falls and 0:23 help our bones and prevent falls and fractures. I'm so excited about today's 0:26 fractures. I'm so excited about today's 0:26 fractures. I'm so excited about today's guest because she is someone who 0:28 guest because she is someone who 0:28 guest because she is someone who actually does this research. Dr. Laura 0:31 actually does this research. Dr. Laura 0:32 actually does this research. Dr. Laura Gangorio is a professor and tier one 0:35 Gangorio is a professor and tier one 0:35 Gangorio is a professor and tier one Canada research chair in bone health and 0:38 Canada research chair in bone health and 0:38 Canada research chair in bone health and exercise science at the University of 0:41 exercise science at the University of 0:41 exercise science at the University of Wateroo. She leads the bone health and 0:43 Wateroo. She leads the bone health and 0:43 Wateroo. She leads the bone health and exercise science lab where her team 0:45 exercise science lab where her team 0:45 exercise science lab where her team conducts research on physical activity 0:48 conducts research on physical activity 0:48 conducts research on physical activity for fall and fracture prevention. She 0:50 for fall and fracture prevention. She 0:50 for fall and fracture prevention. She also serves on the scientific advisory 0:53 also serves on the scientific advisory 0:53 also serves on the scientific advisory council for osteoporosis Canada. So 0:56 council for osteoporosis Canada. So 0:56 council for osteoporosis Canada. So today we're going beyond the headlines 0:58 today we're going beyond the headlines 0:58 today we're going beyond the headlines and looking at what the research really 1:01 and looking at what the research really 1:01 and looking at what the research really tells us about exercise and 1:03 tells us about exercise and 1:03 tells us about exercise and osteoporosis. This is full of so much 1:06 osteoporosis. This is full of so much 1:06 osteoporosis. This is full of so much great information. So stay tuned. 1:15 Welcome Laura. I am so excited to be 1:16 Welcome Laura. I am so excited to be here with you. It's been years now since 1:18 here with you. It's been years now since 1:18 here with you. It's been years now since we talked and you're very busy and so it 1:21 we talked and you're very busy and so it 1:21 we talked and you're very busy and so it it takes a couple years to to arrange 1:24 it takes a couple years to to arrange 1:24 it takes a couple years to to arrange this, but here you are and I'm just 1:27 this, but here you are and I'm just 1:27 this, but here you are and I'm just thrilled to have you here. So, thank you 1:29 thrilled to have you here. So, thank you 1:29 thrilled to have you here. So, thank you so much. 1:30 so much. 1:30 so much. >> Yeah, thanks for having me. I'm happy 1:31 >> Yeah, thanks for having me. I'm happy 1:31 >> Yeah, thanks for having me. I'm happy happy to be here. 1:33 happy to be here. 1:33 happy to be here. >> So, what I love about the work you do is 1:35 >> So, what I love about the work you do is 1:35 >> So, what I love about the work you do is that you are the real deal. you are a 1:38 that you are the real deal. you are a 1:38 that you are the real deal. you are a researcher and unfortunately in this 1:42 researcher and unfortunately in this 1:42 researcher and unfortunately in this world of ours, you know, people will 1:45 world of ours, you know, people will 1:45 world of ours, you know, people will take headlines and they do different 1:47 take headlines and they do different 1:47 take headlines and they do different things, but they're really they're 1:49 things, but they're really they're 1:49 things, but they're really they're missing the boat half the time. And 1:51 missing the boat half the time. And 1:51 missing the boat half the time. And that's what we want to do. We want to 1:53 that's what we want to do. We want to 1:53 that's what we want to do. We want to distill what's real, what really works, 1:56 distill what's real, what really works, 1:56 distill what's real, what really works, so that no one wants to spend their time 1:58 so that no one wants to spend their time 1:58 so that no one wants to spend their time or money on things that aren't 2:01 or money on things that aren't 2:01 or money on things that aren't effective. So that's where this research 2:04 effective. So that's where this research 2:04 effective. So that's where this research comes in. And I just think it's always 2:05 comes in. And I just think it's always 2:05 comes in. And I just think it's always important to look at things through the 2:07 important to look at things through the 2:07 important to look at things through the lens of research and what's worked 2:10 lens of research and what's worked 2:10 lens of research and what's worked because we we don't want to waste our 2:12 because we we don't want to waste our 2:12 because we we don't want to waste our time. So, we're just going to get right 2:14 time. So, we're just going to get right 2:14 time. So, we're just going to get right into it and we're going to talk about 2:16 into it and we're going to talk about 2:16 into it and we're going to talk about the different types of exercises that 2:19 the different types of exercises that 2:19 the different types of exercises that are effective. So, let's start with 2:22 are effective. So, let's start with 2:22 are effective. So, let's start with exercise. Let's start with something 2:24 exercise. Let's start with something 2:24 exercise. Let's start with something that a lot of people don't think about. 2:25 that a lot of people don't think about. 2:26 that a lot of people don't think about. We'll get to other things. You know, 2:27 We'll get to other things. You know,
The exercise that can help prevent falls and fractures 2:28 We'll get to other things. You know, people are so worried about that bone 2:30 people are so worried about that bone 2:30 people are so worried about that bone density score, but they don't realize 2:32 density score, but they don't realize 2:32 density score, but they don't realize the key is they what's critical is about 2:36 the key is they what's critical is about 2:36 the key is they what's critical is about preventing falls and fractures. So, why 2:39 preventing falls and fractures. So, why 2:39 preventing falls and fractures. So, why don't you share what the evidence says 2:42 don't you share what the evidence says 2:42 don't you share what the evidence says about about that because it's good. 2:44 about about that because it's good. 2:44 about about that because it's good. >> Yeah. So we we have there's been 2:47 >> Yeah. So we we have there's been 2:47 >> Yeah. So we we have there's been systematic reviews which are a type of 2:48 systematic reviews which are a type of 2:48 systematic reviews which are a type of study that sort of pull together all the 2:50 study that sort of pull together all the 2:50 study that sort of pull together all the studies on a topic and they use kind of 2:53 studies on a topic and they use kind of 2:53 studies on a topic and they use kind of a really structured methodology to kind 2:55 a really structured methodology to kind 2:56 a really structured methodology to kind of kind of mathematically pull the 2:58 of kind of mathematically pull the 2:58 of kind of mathematically pull the effects from every single study, right? 3:01 effects from every single study, right? 3:01 effects from every single study, right? And so there's a really great one done 3:02 And so there's a really great one done 3:02 And so there's a really great one done by Kathy Sherington in Australia and 3:04 by Kathy Sherington in Australia and 3:04 by Kathy Sherington in Australia and actually they're updating the reviews so 3:06 actually they're updating the reviews so 3:06 actually they're updating the reviews so there'll be a new one out hopefully 3:07 there'll be a new one out hopefully 3:07 there'll be a new one out hopefully soon. But the one that was pub the last 3:09 soon. But the one that was pub the last 3:09 soon. But the one that was pub the last one that was published was in 2019 and 3:11 one that was published was in 2019 and 3:11 one that was published was in 2019 and they showed that exercise in general 3:13 they showed that exercise in general 3:14 they showed that exercise in general when they pull all the studies together 3:15 when they pull all the studies together 3:15 when they pull all the studies together can prevent falls. And then when they 3:17 can prevent falls. And then when they 3:17 can prevent falls. And then when they looked at the different types of 3:18 looked at the different types of 3:18 looked at the different types of exercise they found that exercise 3:20 exercise they found that exercise 3:20 exercise they found that exercise programs that included taichi or balance 3:22 programs that included taichi or balance 3:22 programs that included taichi or balance and functional training or ones that 3:24 and functional training or ones that 3:24 and functional training or ones that combined balance and functional training 3:26 combined balance and functional training 3:26 combined balance and functional training with other types of exercise were 3:28 with other types of exercise were 3:28 with other types of exercise were effective for preventing falls. Whereas 3:31 effective for preventing falls. Whereas 3:31 effective for preventing falls. Whereas other types of exercise there either 3:32 other types of exercise there either 3:32 other types of exercise there either wasn't enough evidence or the evidence 3:34 wasn't enough evidence or the evidence 3:34 wasn't enough evidence or the evidence wasn't statistically significant. So I 3:37 wasn't statistically significant. So I 3:37 wasn't statistically significant. So I think if people want to kind of remain 3:39 think if people want to kind of remain 3:39 think if people want to kind of remain agile and be able to recover from a trip 3:42 agile and be able to recover from a trip 3:42 agile and be able to recover from a trip or a stumble and you know try to prevent 3:45 or a stumble and you know try to prevent 3:45 or a stumble and you know try to prevent falls, people don't think of themselves 3:46 falls, people don't think of themselves 3:46 falls, people don't think of themselves being at risk of falls, but we do lose 3:48 being at risk of falls, but we do lose 3:48 being at risk of falls, but we do lose agility with age. And so if you want to 3:50 agility with age. And so if you want to 3:50 agility with age. And so if you want to stay agile, you want to do exercise 3:53 stay agile, you want to do exercise 3:53 stay agile, you want to do exercise programs that include those types of 3:55 programs that include those types of 3:55 programs that include those types of exercise that are effective, that 3:56 exercise that are effective, that 3:56 exercise that are effective, that challenge your balance, you know, that 3:57 challenge your balance, you know, that 3:58 challenge your balance, you know, that challenge your agility, those sorts of 4:00 challenge your agility, those sorts of 4:00 challenge your agility, those sorts of things. 4:01 things. 4:01 things. >> Absolutely. And it's so interesting 4:03 >> Absolutely. And it's so interesting 4:03 >> Absolutely. And it's so interesting because I'm very in into Tai Chi and 4:06 because I'm very in into Tai Chi and 4:06 because I'm very in into Tai Chi and Chiang and we've been doing it with the 4:07 Chiang and we've been doing it with the 4:08 Chiang and we've been doing it with the state of New Jersey actually. We added 4:09 state of New Jersey actually. We added 4:09 state of New Jersey actually. We added that to the program they had and so many 4:12 that to the program they had and so many 4:12 that to the program they had and so many people came have come up to me or 4:15 people came have come up to me or 4:15 people came have come up to me or trainers have said you know so and so 4:17 trainers have said you know so and so 4:17 trainers have said you know so and so didn't fall because they've been 4:19 didn't fall because they've been 4:19 didn't fall because they've been practicing this. So they had that 4:21 practicing this. So they had that 4:21 practicing this. So they had that dynamic movement you know it's you're 4:24 dynamic movement you know it's you're 4:24 dynamic movement you know it's you're moving and you know so if they tripped 4:27 moving and you know so if they tripped 4:27 moving and you know so if they tripped or something they were equipped. So I 4:29 or something they were equipped. So I 4:29 or something they were equipped. So I think it's really important because a
Why standing on one foot isnu2019t enough for balance 4:30 think it's really important because a 4:30 think it's really important because a lot of times people will brush their 4:32 lot of times people will brush their 4:32 lot of times people will brush their teeth standing on one foot and think 4:34 teeth standing on one foot and think 4:34 teeth standing on one foot and think that's all they need to do and so I 4:37 that's all they need to do and so I 4:37 that's all they need to do and so I think that's such an important point. Is 4:39 think that's such an important point. Is 4:39 think that's such an important point. Is there any other specific balance things 4:41 there any other specific balance things 4:41 there any other specific balance things that you think may be missing that 4:43 that you think may be missing that 4:43 that you think may be missing that people should be aware of? I mean yeah 4:45 people should be aware of? I mean yeah 4:45 people should be aware of? I mean yeah like there are different types of 4:47 like there are different types of 4:47 like there are different types of balance. So there's your ability to 4:49 balance. So there's your ability to 4:49 balance. So there's your ability to recover if somebody kind of you run into 4:51 recover if somebody kind of you run into 4:51 recover if somebody kind of you run into somebody or you trip over something. So 4:53 somebody or you trip over something. So 4:53 somebody or you trip over something. So that's kind of reactive control. And 4:55 that's kind of reactive control. And 4:55 that's kind of reactive control. And then sometimes you you make a movement 4:56 then sometimes you you make a movement 4:56 then sometimes you you make a movement like let's say you go to climb a set of 4:58 like let's say you go to climb a set of 4:58 like let's say you go to climb a set of stairs or reach up for something and 5:00 stairs or reach up for something and 5:00 stairs or reach up for something and sometimes that causes you to become 5:02 sometimes that causes you to become 5:02 sometimes that causes you to become unstable your ability to kind of 5:04 unstable your ability to kind of 5:04 unstable your ability to kind of reestablish that stability or or make 5:06 reestablish that stability or or make 5:06 reestablish that stability or or make adjustments so that you don't become 5:08 adjustments so that you don't become 5:08 adjustments so that you don't become unstable in the first place you know so 5:10 unstable in the first place you know so 5:10 unstable in the first place you know so there's different ways of challenging 5:12 there's different ways of challenging 5:12 there's different ways of challenging balance so I think one of the things 5:13 balance so I think one of the things 5:13 balance so I think one of the things that people might need to think about 5:15 that people might need to think about 5:15 that people might need to think about when they design a balance training 5:17 when they design a balance training 5:17 when they design a balance training program is having a variety of 5:19 program is having a variety of 5:19 program is having a variety of challenges that challenge your the way 5:21 challenges that challenge your the way 5:21 challenges that challenge your the way you move in different ways like up and 5:23 you move in different ways like up and 5:23 you move in different ways like up and down side to side reacting to things. 5:26 down side to side reacting to things. 5:26 down side to side reacting to things. So, and and making sure that they're 5:27 So, and and making sure that they're 5:28 So, and and making sure that they're dynamic balance exercises where you're 5:29 dynamic balance exercises where you're 5:29 dynamic balance exercises where you're moving around. So, just standing on one 5:31 moving around. So, just standing on one 5:31 moving around. So, just standing on one foot at the kitchen sink is not really a 5:34 foot at the kitchen sink is not really a 5:34 foot at the kitchen sink is not really a comprehensive balance training program. 5:36 comprehensive balance training program. 5:36 comprehensive balance training program. You want to make sure that you include a 5:37 You want to make sure that you include a 5:37 You want to make sure that you include a variety of things. 5:39 variety of things. 5:39 variety of things. >> Yeah, I think that's so important. And 5:41 >> Yeah, I think that's so important. And 5:41 >> Yeah, I think that's so important. And if it's too easy, that's the other thing 5:43 if it's too easy, that's the other thing 5:43 if it's too easy, that's the other thing I see. Oh, I got this. My balance is 5:45 I see. Oh, I got this. My balance is 5:45 I see. Oh, I got this. My balance is good. Challenge yourself, right? What do 5:48 good. Challenge yourself, right? What do 5:48 good. Challenge yourself, right? What do you 5:48 you 5:48 you >> Yeah, we actually just created an 5:49 >> Yeah, we actually just created an 5:49 >> Yeah, we actually just created an infographic about that. about thinking 5:51 infographic about that. about thinking 5:51 infographic about that. about thinking about, okay, if you're doing your 5:52 about, okay, if you're doing your 5:52 about, okay, if you're doing your balance exercise, do you really have to 5:54 balance exercise, do you really have to 5:54 balance exercise, do you really have to concentrate to stay stable or is it 5:56 concentrate to stay stable or is it 5:56 concentrate to stay stable or is it pretty easy for you? Because if if it's 5:57 pretty easy for you? Because if if it's 5:57 pretty easy for you? Because if if it's not hard, then it's probably not 6:00 not hard, then it's probably not 6:00 not hard, then it's probably not challenging your balance and improving 6:01 challenging your balance and improving 6:01 challenging your balance and improving it, right? Just the same when we do 6:03 it, right? Just the same when we do 6:03 it, right? Just the same when we do strength training, we want a weight 6:04 strength training, we want a weight 6:04 strength training, we want a weight that's hard and and we want to make it 6:06 that's hard and and we want to make it 6:06 that's hard and and we want to make it harder over time. So, as the weight gets 6:08 harder over time. So, as the weight gets 6:08 harder over time. So, as the weight gets easier to lift, you want to make lift 6:09 easier to lift, you want to make lift 6:09 easier to lift, you want to make lift heavier. The same is for balance 6:11 heavier. The same is for balance 6:11 heavier. The same is for balance training. You want to pick a balance 6:13 training. You want to pick a balance 6:13 training. You want to pick a balance exercise where maybe you feel a little 6:15 exercise where maybe you feel a little 6:15 exercise where maybe you feel a little unstable or you make a few errors and 6:17 unstable or you make a few errors and 6:17 unstable or you make a few errors and you have to correct or you you have to 6:18 you have to correct or you you have to 6:18 you have to correct or you you have to really concentrate to hold your balance 6:20 really concentrate to hold your balance 6:20 really concentrate to hold your balance or or or make sure that you do it with 6:22 or or or make sure that you do it with 6:22 or or or make sure that you do it with good agility. These are all like this is 6:25 good agility. These are all like this is 6:25 good agility. These are all like this is what you want to do when you choose a 6:26 what you want to do when you choose a 6:26 what you want to do when you choose a balance exercise and when you progress 6:28 balance exercise and when you progress 6:28 balance exercise and when you progress your program over time 6:29 your program over time 6:29 your program over time >> and the truth is you can keep 6:31 >> and the truth is you can keep 6:31 >> and the truth is you can keep progressing the athletes keep 6:32 progressing the athletes keep 6:32 progressing the athletes keep progressing giving them a challenge and 6:34 progressing giving them a challenge and 6:34 progressing giving them a challenge and and that I 6:35 and that I 6:36 and that I >> train your inner athlete. It's really 6:38 >> train your inner athlete. It's really 6:38 >> train your inner athlete. It's really true. And the interesting thing is 6:39 true. And the interesting thing is 6:39 true. And the interesting thing is because there are people, we'll get into 6:41 because there are people, we'll get into 6:41 because there are people, we'll get into this, who who aren't able to do the 6:43 this, who who aren't able to do the 6:43 this, who who aren't able to do the serious strength training or do 6:44 serious strength training or do 6:44 serious strength training or do different things, but everybody can do 6:46 different things, but everybody can do 6:46 different things, but everybody can do some type of balance. And I think we 6:48 some type of balance. And I think we 6:48 some type of balance. And I think we don't weigh how important that is 6:50 don't weigh how important that is 6:50 don't weigh how important that is because if we can prevent a fracture 6:52 because if we can prevent a fracture 6:52 because if we can prevent a fracture because we've improved our balance, 6:54 because we've improved our balance, 6:54 because we've improved our balance, that's amazing and not something that we 6:57 that's amazing and not something that we 6:57 that's amazing and not something that we should minimize in any way, shape, or 7:00 should minimize in any way, shape, or 7:00 should minimize in any way, shape, or form. 7:01 form. 7:01 form. >> That's right. Most fractures, many 7:03 >> That's right. Most fractures, many 7:03 >> That's right. Most fractures, many fractures occur due to falls, like the 7:05 fractures occur due to falls, like the 7:05 fractures occur due to falls, like the vast majority of them. So if you can 7:07 vast majority of them. So if you can 7:07 vast majority of them. So if you can provide prevent falls, you you could 7:10 provide prevent falls, you you could 7:10 provide prevent falls, you you could potentially prevent fractures even if 7:11 potentially prevent fractures even if 7:11 potentially prevent fractures even if you do have really low bone density. 7:13 you do have really low bone density. 7:13 you do have really low bone density. >> And just think about that. So you 7:15 >> And just think about that. So you 7:15 >> And just think about that. So you prevent a fall so you don't fall and 7:17 prevent a fall so you don't fall and 7:17 prevent a fall so you don't fall and have the injuries and then your family 7:18 have the injuries and then your family 7:18 have the injuries and then your family doesn't have to take care. There's just 7:20 doesn't have to take care. There's just 7:20 doesn't have to take care. There's just so many ramifications of that in terms 7:23 so many ramifications of that in terms 7:23 so many ramifications of that in terms of what happens with falls and 7:25 of what happens with falls and 7:25 of what happens with falls and fractures. So so very important in terms 7:29 fractures. So so very important in terms 7:29 fractures. So so very important in terms of balance. And how many what do you 7:31 of balance. And how many what do you 7:31 of balance. And how many what do you recommend? I know it's very varied, but 7:32 recommend? I know it's very varied, but 7:32 recommend? I know it's very varied, but what's your recommendation when people 7:34 what's your recommendation when people 7:34 what's your recommendation when people are saying, "Yeah, you know what? I 7:36 are saying, "Yeah, you know what? I 7:36 are saying, "Yeah, you know what? I should put this into my life." Like, you 7:39 should put this into my life." Like, you 7:39 should put this into my life." Like, you mean what type of 7:40 mean what type of 7:40 mean what type of >> Yeah. How often? How often would you 7:42 >> Yeah. How often? How often would you 7:42 >> Yeah. How often? How often would you >> Oh, well, so balance exercises are not 7:44 >> Oh, well, so balance exercises are not 7:44 >> Oh, well, so balance exercises are not like the kind of exercises that Well, it 7:47 like the kind of exercises that Well, it 7:47 like the kind of exercises that Well, it depends on which how what type of 7:48 depends on which how what type of 7:48 depends on which how what type of exercise you're doing, but in general, 7:50 exercise you're doing, but in general, 7:50 exercise you're doing, but in general, if you're just kind of working on your 7:52 if you're just kind of working on your 7:52 if you're just kind of working on your agility and it's not sort of pushing you 7:54 agility and it's not sort of pushing you 7:54 agility and it's not sort of pushing you to your sort of muscular limits or, you 7:57 to your sort of muscular limits or, you 7:57 to your sort of muscular limits or, you know, causing a lot of fatigue like 7:58 know, causing a lot of fatigue like 7:58 know, causing a lot of fatigue like heavy strength training does, you can 8:00 heavy strength training does, you can 8:00 heavy strength training does, you can probably do it every day. I would say a 8:01 probably do it every day. I would say a 8:02 probably do it every day. I would say a minimum of two to three times a week, 8:04 minimum of two to three times a week, 8:04 minimum of two to three times a week, but I would encourage people to find 8:06 but I would encourage people to find 8:06 but I would encourage people to find ways to challenge their balance and and 8:07 ways to challenge their balance and and 8:07 ways to challenge their balance and and and agility every day because that way 8:10 and agility every day because that way 8:10 and agility every day because that way you kind of make it a habit and bring it 8:12 you kind of make it a habit and bring it 8:12 you kind of make it a habit and bring it into part of your life and and it's I 8:14 into part of your life and and it's I 8:14 into part of your life and and it's I think no reason why not to, you know, 8:17 think no reason why not to, you know, 8:17 think no reason why not to, you know, like the only thing I would say is if 8:18 like the only thing I would say is if 8:18 like the only thing I would say is if the balance exercises you're choosing 8:20 the balance exercises you're choosing 8:20 the balance exercises you're choosing incorporate like so some some exercises 8:24 incorporate like so some some exercises 8:24 incorporate like so some some exercises like you think about people who would do 8:25 like you think about people who would do 8:25 like you think about people who would do like a bit more like plyometric type or 8:27 like a bit more like plyometric type or 8:28 like a bit more like plyometric type or exercises where they're moving really 8:29 exercises where they're moving really 8:29 exercises where they're moving really quickly and using muscular hour. Like as 8:31 quickly and using muscular hour. Like as 8:31 quickly and using muscular hour. Like as you progress them, if if they are 8:33 you progress them, if if they are 8:33 you progress them, if if they are becoming more intense, you might 8:34 becoming more intense, you might 8:34 becoming more intense, you might actually need rest days. But I'd say for 8:36 actually need rest days. But I'd say for 8:36 actually need rest days. But I'd say for the vast majority of folks, if they're 8:38 the vast majority of folks, if they're 8:38 the vast majority of folks, if they're just doing kind of balance challenges 8:40 just doing kind of balance challenges 8:40 just doing kind of balance challenges that are not are not like close to 8:43 that are not are not like close to 8:43 that are not are not like close to maximal effort, I think, you know, you 8:44 maximal effort, I think, you know, you 8:44 maximal effort, I think, you know, you can probably incorporate them most days 8:46 can probably incorporate them most days 8:46 can probably incorporate them most days of the week. 8:47 of the week. 8:47 of the week. >> Now, that's what I feel too. And it's 8:48 >> Now, that's what I feel too. And it's 8:48 >> Now, that's what I feel too. And it's it's easy to do and you know, you throw 8:51 it's easy to do and you know, you throw 8:51 it's easy to do and you know, you throw them into your day. But, you know, it's 8:54 them into your day. But, you know, it's 8:54 them into your day. But, you know, it's one of those things if you don't use it, 8:55 one of those things if you don't use it, 8:55 one of those things if you don't use it, you lose it. But when you practice them 8:57 you lose it. But when you practice them 8:57 you lose it. But when you practice them at every age, I just can't get over cuz 9:00 at every age, I just can't get over cuz 9:00 at every age, I just can't get over cuz I've been a physical therapist forever. 9:02 I've been a physical therapist forever. 9:02 I've been a physical therapist forever. But what I've seen, it's just incredible 9:05 But what I've seen, it's just incredible 9:05 But what I've seen, it's just incredible how much balance can improve and and the 9:09 how much balance can improve and and the 9:09 how much balance can improve and and the results. You know, when people don't 9:11 results. You know, when people don't 9:11 results. You know, when people don't fall, they're so excited. But it's 9:13 fall, they're so excited. But it's 9:13 fall, they're so excited. But it's really a very big deal. 9:15 really a very big deal. 9:15 really a very big deal. >> Okay. So, let's move to the second 9:17 >> Okay. So, let's move to the second 9:17 >> Okay. So, let's move to the second thing. We know about exercise and let's 9:21 thing. We know about exercise and let's 9:21 thing. We know about exercise and let's just let's start with bone loss before 9:23 just let's start with bone loss before 9:23 just let's start with bone loss before bone gaining bone. Let's talk about the
What the research says about preventing bone loss 9:25 bone gaining bone. Let's talk about the 9:25 bone gaining bone. Let's talk about the exercises that help prevent bone loss. 9:28 exercises that help prevent bone loss. 9:28 exercises that help prevent bone loss. >> Yeah. So, one of the the caveats about 9:31 >> Yeah. So, one of the the caveats about 9:31 >> Yeah. So, one of the the caveats about that that area of research is that we 9:34 that that area of research is that we 9:34 that that area of research is that we don't have the this the clinical trials 9:37 don't have the this the clinical trials 9:37 don't have the this the clinical trials aren't as strong as they are in the fall 9:38 aren't as strong as they are in the fall 9:38 aren't as strong as they are in the fall prevention space. So, we do have 9:41 prevention space. So, we do have 9:41 prevention space. So, we do have clinical trials that have looked at the 9:42 clinical trials that have looked at the 9:42 clinical trials that have looked at the effects of exercise on bone density, but 9:44 effects of exercise on bone density, but 9:44 effects of exercise on bone density, but they're not as high like overall the 9:47 they're not as high like overall the 9:47 they're not as high like overall the body of research is not as high quality 9:49 body of research is not as high quality 9:49 body of research is not as high quality or high certainty, I guess, like in 9:51 or high certainty, I guess, like in 9:51 or high certainty, I guess, like in terms of how confident I feel about 9:53 terms of how confident I feel about 9:53 terms of how confident I feel about making conclusions. they're not as high 9:55 making conclusions. they're not as high 9:55 making conclusions. they're not as high certainty. So a lot of the studies have 9:56 certainty. So a lot of the studies have 9:56 certainty. So a lot of the studies have been quite small. They sometimes have 9:58 been quite small. They sometimes have 9:58 been quite small. They sometimes have sources of bias and so you know yeah 10:01 sources of bias and so you know yeah 10:01 sources of bias and so you know yeah when you pull them all together in a 10:02 when you pull them all together in a 10:02 when you pull them all together in a meta analysis you often get you know 10:05 meta analysis you often get you know 10:05 meta analysis you often get you know information that suggests that the 10:06 information that suggests that the 10:06 information that suggests that the exercise can improve bone mineral 10:08 exercise can improve bone mineral 10:08 exercise can improve bone mineral density but there's a lot of variability 10:11 density but there's a lot of variability 10:11 density but there's a lot of variability around those estimates and and I have 10:13 around those estimates and and I have 10:13 around those estimates and and I have some concerns about how confident we can 10:15 some concerns about how confident we can 10:15 some concerns about how confident we can be in those estimates. So I don't it's 10:17 be in those estimates. So I don't it's 10:17 be in those estimates. So I don't it's really hard to say definitely this one 10:19 really hard to say definitely this one 10:19 really hard to say definitely this one type of exercise is most effective just 10:21 type of exercise is most effective just 10:21 type of exercise is most effective just because I don't think we have enough 10:23 because I don't think we have enough 10:23 because I don't think we have enough evidence that is good quality to make 10:26 evidence that is good quality to make 10:26 evidence that is good quality to make that conclusion. So if I had to guess, 10:29 that conclusion. So if I had to guess, 10:29 that conclusion. So if I had to guess, if I had to if I look at the body 10:31 if I had to if I look at the body 10:31 if I had to if I look at the body broader broader evidence, if I take what 10:33 broader broader evidence, if I take what 10:33 broader broader evidence, if I take what we know about from animal research and 10:35 we know about from animal research and 10:35 we know about from animal research and from clinical trials and from other 10:37 from clinical trials and from other 10:37 from clinical trials and from other types of research, I would say that your 10:40 types of research, I would say that your 10:40 types of research, I would say that your best bet if you're trying to maintain or 10:43 best bet if you're trying to maintain or 10:43 best bet if you're trying to maintain or improve your bone density is to do 10:46 improve your bone density is to do 10:46 improve your bone density is to do progressive resistance training and 10:49 progressive resistance training and 10:49 progressive resistance training and impact training and ideally towards the 10:52 impact training and ideally towards the 10:52 impact training and ideally towards the moderate to high end of the spectrum in 10:55 moderate to high end of the spectrum in 10:55 moderate to high end of the spectrum in terms of intensity. It's hard to 10:57 terms of intensity. It's hard to 10:57 terms of intensity. It's hard to delineate for sure if it's like it has 10:59 delineate for sure if it's like it has 10:59 delineate for sure if it's like it has to be moderate or low or high. I I'd 11:02 to be moderate or low or high. I I'd 11:02 to be moderate or low or high. I I'd lean more moderate high. I think there 11:04 lean more moderate high. I think there 11:04 lean more moderate high. I think there will be evidence like as studies emerge 11:07 will be evidence like as studies emerge 11:07 will be evidence like as studies emerge to help us answer that question a little 11:09 to help us answer that question a little 11:09 to help us answer that question a little bit better. We actually just finished a 11:11 bit better. We actually just finished a 11:11 bit better. We actually just finished a trial this year. So hopefully maybe we 11:12 trial this year. So hopefully maybe we 11:12 trial this year. So hopefully maybe we can chat about it next year once the 11:13 can chat about it next year once the 11:14 can chat about it next year once the results are finalized. But I would say 11:16 results are finalized. But I would say 11:16 results are finalized. But I would say like it based on what we know probably a 11:20 like it based on what we know probably a 11:20 like it based on what we know probably a combination of resistance training and 11:23 combination of resistance training and 11:23 combination of resistance training and impact training and towards a 11:26 impact training and towards a 11:26 impact training and towards a progressive. So it has to progressively 11:28 progressive. So it has to progressively 11:28 progressive. So it has to progressively increase the challenge over time and and 11:31 increase the challenge over time and and 11:31 increase the challenge over time and and also like probably on the moderate to 11:33 also like probably on the moderate to 11:33 also like probably on the moderate to high intensity of the spectrum. That 11:36 high intensity of the spectrum. That 11:36 high intensity of the spectrum. That would be my advice based on the my read 11:39 would be my advice based on the my read 11:39 would be my advice based on the my read of the current evidence and and that and 11:41 of the current evidence and and that and 11:41 of the current evidence and and that and again as a scientist I have to say like 11:44 again as a scientist I have to say like 11:44 again as a scientist I have to say like that can change as more research evolves 11:46 that can change as more research evolves 11:46 that can change as more research evolves and so that's why it's really important 11:48 and so that's why it's really important 11:48 and so that's why it's really important to and it's I really applaud you for 11:50 to and it's I really applaud you for 11:50 to and it's I really applaud you for sort of highlighting people who are 11:52 sort of highlighting people who are 11:52 sort of highlighting people who are scientists who are doing research and 11:54 scientists who are doing research and 11:54 scientists who are doing research and getting because you know you look on 11:55 getting because you know you look on 11:56 getting because you know you look on social media and people are like this is 11:57 social media and people are like this is 11:57 social media and people are like this is the one best exercise to improve your 11:58 the one best exercise to improve your 11:58 the one best exercise to improve your bone density and or people who are 12:00 bone density and or people who are 12:00 bone density and or people who are interpreting science but they're not 12:02 interpreting science but they're not 12:02 interpreting science but they're not actually scientists they don't know how 12:03 actually scientists they don't know how 12:03 actually scientists they don't know how to read it and understand it with those 12:05 to read it and understand it with those 12:05 to read it and understand it with those nuances. is so they'll say, "Oh, I found 12:06 nuances. is so they'll say, "Oh, I found 12:06 nuances. is so they'll say, "Oh, I found a meta analysis that shows that you 12:09 a meta analysis that shows that you 12:09 a meta analysis that shows that you know, you know, jumping up and down on 12:10 know, you know, jumping up and down on 12:10 know, you know, jumping up and down on one foot is the best way to, you know, 12:12 one foot is the best way to, you know, 12:12 one foot is the best way to, you know, and it's like but there's lots of flaws 12:14 and it's like but there's lots of flaws 12:14 and it's like but there's lots of flaws and the studies that are in that or in 12:16 and the studies that are in that or in 12:16 and the studies that are in that or in the meta analysis itself and they may 12:17 the meta analysis itself and they may 12:17 the meta analysis itself and they may not realize that. So I think I would say 12:20 not realize that. So I think I would say 12:20 not realize that. So I think I would say and this is a really long answer but 12:22 and this is a really long answer but 12:22 and this is a really long answer but leaning towards the moderate to high 12:23 leaning towards the moderate to high 12:24 leaning towards the moderate to high intensity progressive resistance and 12:25 intensity progressive resistance and 12:26 intensity progressive resistance and impact training and again caveats that 12:28 impact training and again caveats that 12:28 impact training and again caveats that the evidence is less certain and that's 12:31 the evidence is less certain and that's 12:31 the evidence is less certain and that's why you know we need to kind of continue 12:33 why you know we need to kind of continue 12:33 why you know we need to kind of continue to do research and pay attention to the 12:35 to do research and pay attention to the 12:35 to do research and pay attention to the re research but also not get hung up on 12:38 re research but also not get hung up on 12:38 re research but also not get hung up on the bodensity piece because we can also 12:40 the bodensity piece because we can also 12:40 the bodensity piece because we can also you know improve muscle strength and 12:42 you know improve muscle strength and 12:42 you know improve muscle strength and improve physical functioning and prevent 12:44 improve physical functioning and prevent 12:44 improve physical functioning and prevent falls with a variety of types of 12:46 falls with a variety of types of 12:46 falls with a variety of types of exercises. 12:48 exercises. 12:48 exercises. Hey, Margie here. As a physical 12:50 Hey, Margie here. As a physical 12:50 Hey, Margie here. As a physical therapist, I know firsthand how [music] 12:53 therapist, I know firsthand how [music] 12:53 therapist, I know firsthand how [music] important exercise is for our bones, 12:55 important exercise is for our bones, 12:55 important exercise is for our bones, overall health, and happiness. And 12:57 overall health, and happiness. And 12:57 overall health, and happiness. And unfortunately, there's a lot of 12:59 unfortunately, there's a lot of 12:59 unfortunately, there's a lot of confusion [music] on what exercises are 13:02 confusion [music] on what exercises are 13:02 confusion [music] on what exercises are safe and effective for people with 13:04 safe and effective for people with 13:04 safe and effective for people with osteoporosis. That's why I created this 13:07 osteoporosis. That's why I created this 13:07 osteoporosis. That's why I created this handout [music] 13:08 handout [music] 13:08 handout [music] that contains a 30inut video where I 13:10 that contains a 30inut video where I 13:10 that contains a 30inut video where I explain the concepts [music] so you 13:12 explain the concepts [music] so you 13:12 explain the concepts [music] so you understand the dos and don'ts when it 13:15 understand the dos and don'ts when it 13:15 understand the dos and don'ts when it comes to exercise. And this is important 13:17 comes to exercise. And this is important 13:17 comes to exercise. And this is important [music] because this way you can go into 13:19 [music] because this way you can go into 13:19 [music] because this way you can go into any class and know what you should be 13:22 any class and know what you should be 13:22 any class and know what you should be doing and what you should avoid because 13:24 doing and what you should avoid because 13:24 doing and what you should avoid because too many people are doing exercises 13:26 too many people are doing exercises 13:26 too many people are doing exercises [music] 13:27 [music] 13:27 [music] that actually increase their risk of 13:29 that actually increase their risk of 13:29 that actually increase their risk of spinal fractures. I also included videos 13:33 spinal fractures. I also included videos 13:33 spinal fractures. I also included videos of me [music] demonstrating effective 13:35 of me [music] demonstrating effective 13:35 of me [music] demonstrating effective balance, posture, and weightbearing 13:37 balance, posture, and weightbearing 13:37 balance, posture, and weightbearing exercises you can put into your [music] 13:40 exercises you can put into your [music] 13:40 exercises you can put into your [music] day right away. So, all you need to do 13:42 day right away. So, all you need to do 13:42 day right away. So, all you need to do to access this handout, it's free, is go 13:45 to access this handout, it's free, is go 13:45 to access this handout, it's free, is go to tinyurl.com/steoporosis 13:55 exercises. So, it's t i nyurl.com 13:55 exercises. So, it's t i nyurl.com [music] again/oststeoporosisex 13:58 [music] again/oststeoporosisex 13:58 [music] again/oststeoporosisex exercises or you can click the link 14:00 exercises or you can click the link 14:00 exercises or you can click the link [music] in the show notes. Now, back to 14:03 [music] in the show notes. Now, back to 14:03 [music] in the show notes. Now, back to the show. 14:05 the show. 14:05 the show. You know, it's just so important to look 14:07 You know, it's just so important to look 14:07 You know, it's just so important to look at the research because you'll see 14:09 at the research because you'll see 14:09 at the research because you'll see everything. I mean that's that's the 14:11 everything. I mean that's that's the 14:11 everything. I mean that's that's the problem. The problem is people are look 14:14 problem. The problem is people are look 14:14 problem. The problem is people are look using social media and I think yes it's 14:16 using social media and I think yes it's 14:16 using social media and I think yes it's good to to learn different things or to 14:19 good to to learn different things or to 14:19 good to to learn different things or to be aware but then you're bombarded with 14:21 be aware but then you're bombarded with 14:21 be aware but then you're bombarded with things and they sound so true and it 14:24 things and they sound so true and it 14:24 things and they sound so true and it might be from people who it it's a real 14:27 might be from people who it it's a real 14:27 might be from people who it it's a real problem. That's why I'm so I think it's 14:29 problem. That's why I'm so I think it's 14:29 problem. That's why I'm so I think it's so important to go into the research but 14:30 so important to go into the research but 14:30 so important to go into the research but oftentimes they'll take one piece of the 14:32 oftentimes they'll take one piece of the 14:32 oftentimes they'll take one piece of the research and they'll make this huge 14:35 research and they'll make this huge 14:35 research and they'll make this huge announcement when that's not really the 14:38 announcement when that's not really the 14:38 announcement when that's not really the whole story. So, but I think what you 14:40 whole story. So, but I think what you 14:40 whole story. So, but I think what you said with the strength training, the 14:42 said with the strength training, the 14:42 said with the strength training, the resistance training and the impact, you 14:44 resistance training and the impact, you 14:44 resistance training and the impact, you know, and I've seen this over the years, 14:46 know, and I've seen this over the years, 14:46 know, and I've seen this over the years, people have maintained an increased bone 14:48 people have maintained an increased bone 14:48 people have maintained an increased bone density. It's been so so that's the way 14:51 density. It's been so so that's the way 14:51 density. It's been so so that's the way to go with everything that we have now. 14:54 to go with everything that we have now. 14:54 to go with everything that we have now. That's what we know. And what pro like I 14:57 That's what we know. And what pro like I 14:57 That's what we know. And what pro like I mean the problem I see a lot of times is 14:59 mean the problem I see a lot of times is 14:59 mean the problem I see a lot of times is people, you know, are doing the same two 15:01 people, you know, are doing the same two 15:02 people, you know, are doing the same two pounds for like two years. What problems 15:04 pounds for like two years. What problems 15:04 pounds for like two years. What problems do you see that people are not, you 15:07 do you see that people are not, you 15:07 do you see that people are not, you know, are not interpreting this the best 15:10 know, are not interpreting this the best 15:10 know, are not interpreting this the best way they should? 15:11 way they should? 15:11 way they should? >> So, so you're asking like where what 15:13 >> So, so you're asking like where what 15:13 >> So, so you're asking like where what what what is some 15:14 what what is some 15:14 what what is some >> I see that also. Yeah. Because I guess I
Why u201clift heavyu201d isnu2019t the right advice for everyone 15:17 >> I see that also. Yeah. Because I guess I 15:17 >> I see that also. Yeah. Because I guess I guess there's a couple things that 15:18 guess there's a couple things that 15:18 guess there's a couple things that everybody needs to know. I mean, right 15:21 everybody needs to know. I mean, right 15:21 everybody needs to know. I mean, right like in terms not everybody, you know, 15:23 like in terms not everybody, you know, 15:23 like in terms not everybody, you know, you get this message about lifting heavy 15:25 you get this message about lifting heavy 15:25 you get this message about lifting heavy and you don't start there or so what are 15:28 and you don't start there or so what are 15:28 and you don't start there or so what are the important caveats to that that you 15:30 the important caveats to that that you 15:30 the important caveats to that that you want to share? 15:31 want to share? 15:31 want to share? >> I see. So, so yeah. So, there's a lot of 15:32 >> I see. So, so yeah. So, there's a lot of 15:32 >> I see. So, so yeah. So, there's a lot of messages around doing resistance 15:34 messages around doing resistance 15:34 messages around doing resistance training and doing impact training. And 15:36 training and doing impact training. And 15:36 training and doing impact training. And I think that it can be intimidating to 15:38 I think that it can be intimidating to 15:38 I think that it can be intimidating to people, especially if the message is you 15:40 people, especially if the message is you 15:40 people, especially if the message is you must lift heavy. So, heavy is not right 15:42 must lift heavy. So, heavy is not right 15:42 must lift heavy. So, heavy is not right the right word. The word is high 15:45 the right word. The word is high 15:45 the right word. The word is high intensity, right? That's what they mean 15:47 intensity, right? That's what they mean 15:47 intensity, right? That's what they mean by heavy. And high intensity for some 15:50 by heavy. And high intensity for some 15:50 by heavy. And high intensity for some people could be sit to stands if they 15:52 people could be sit to stands if they 15:52 people could be sit to stands if they are quite frail, right? Okay. So, if 15:54 are quite frail, right? Okay. So, if 15:54 are quite frail, right? Okay. So, if someone can't get out of a chair without 15:56 someone can't get out of a chair without 15:56 someone can't get out of a chair without using their arms for the support, then 15:59 using their arms for the support, then 15:59 using their arms for the support, then having them sit slightly higher and just 16:02 having them sit slightly higher and just 16:02 having them sit slightly higher and just do sit the stands without the arms is 16:04 do sit the stands without the arms is 16:04 do sit the stands without the arms is high intensity for them if they can only 16:05 high intensity for them if they can only 16:05 high intensity for them if they can only do five repetitions of that, right? So, 16:08 do five repetitions of that, right? So, 16:08 do five repetitions of that, right? So, you know, you have to kind of people 16:10 you know, you have to kind of people 16:10 you know, you have to kind of people have to start where they're at and and 16:12 have to start where they're at and and 16:12 have to start where they're at and and telling people they must lift really 16:14 telling people they must lift really 16:14 telling people they must lift really heavy weights can be quite intimidating. 16:16 heavy weights can be quite intimidating. 16:16 heavy weights can be quite intimidating. So, my kind of thing is let's let's use 16:19 So, my kind of thing is let's let's use 16:19 So, my kind of thing is let's let's use the right words. The words is high 16:20 the right words. The words is high 16:20 the right words. The words is high intensity. For some people that means 16:23 intensity. For some people that means 16:23 intensity. For some people that means heavy weights and certainly we think 16:24 heavy weights and certainly we think 16:24 heavy weights and certainly we think that bones respond to higher load 16:27 that bones respond to higher load 16:27 that bones respond to higher load magnitudes. So we want to have higher 16:29 magnitudes. So we want to have higher 16:29 magnitudes. So we want to have higher loading magnitudes than we're used to. 16:31 loading magnitudes than we're used to. 16:31 loading magnitudes than we're used to. And so we do that's part of the reason 16:33 And so we do that's part of the reason 16:33 And so we do that's part of the reason why I advocate for progressive training 16:36 why I advocate for progressive training 16:36 why I advocate for progressive training and aiming for higher intensity because 16:38 and aiming for higher intensity because 16:38 and aiming for higher intensity because I I find when people do lower 16:40 I I find when people do lower 16:40 I I find when people do lower intensities, even moderate intensity, 16:42 intensities, even moderate intensity, 16:42 intensities, even moderate intensity, they tend to underdose. So they stop 16:44 they tend to underdose. So they stop 16:44 they tend to underdose. So they stop earlier than they they can one because 16:47 earlier than they they can one because 16:47 earlier than they they can one because you kind of get a little bored and you 16:48 you kind of get a little bored and you 16:48 you kind of get a little bored and you do get fatigued but but you your muscles 16:50 do get fatigued but but you your muscles 16:50 do get fatigued but but you your muscles actually might have greater capacity or 16:52 actually might have greater capacity or 16:52 actually might have greater capacity or greater strength. And so but I would say 16:54 greater strength. And so but I would say 16:54 greater strength. And so but I would say like the the whole like lift heavy 16:56 like the the whole like lift heavy 16:56 like the the whole like lift heavy messaging kind of misses the point that 16:59 messaging kind of misses the point that 16:59 messaging kind of misses the point that for some people they need to start kind 17:01 for some people they need to start kind 17:02 for some people they need to start kind of not necessarily heavy but high 17:03 of not necessarily heavy but high 17:04 of not necessarily heavy but high intensity but not heavy. Right? So I 17:06 intensity but not heavy. Right? So I 17:06 intensity but not heavy. Right? So I think that that's an important 17:07 think that that's an important 17:07 think that that's an important distinction is you need to start where 17:09 distinction is you need to start where 17:09 distinction is you need to start where you're at and learn how to do the 17:10 you're at and learn how to do the 17:10 you're at and learn how to do the exercises with proper form. In an ideal 17:13 exercises with proper form. In an ideal 17:13 exercises with proper form. In an ideal world, you have an exercise physiologist 17:14 world, you have an exercise physiologist 17:14 world, you have an exercise physiologist that can teach you that. And then you 17:16 that can teach you that. And then you 17:16 that can teach you that. And then you want to find, if your goal is high 17:19 want to find, if your goal is high 17:19 want to find, if your goal is high intensity strength training, then you 17:21 intensity strength training, then you 17:21 intensity strength training, then you want to find a version of the exercise 17:23 want to find a version of the exercise 17:23 want to find a version of the exercise that you can only do it five or six 17:24 that you can only do it five or six 17:24 that you can only do it five or six times. You can't do it eight times. You 17:26 times. You can't do it eight times. You 17:26 times. You can't do it eight times. You can't do it 10 times, right? Like you 17:28 can't do it 10 times, right? Like you 17:28 can't do it 10 times, right? Like you physically can't. That's what high 17:30 physically can't. That's what high 17:30 physically can't. That's what high intensity means, right? So, you want to 17:33 intensity means, right? So, you want to 17:33 intensity means, right? So, you want to you want you want to do be able to do 17:35 you want you want to do be able to do 17:35 you want you want to do be able to do it, you know, sort of six or less times 17:37 it, you know, sort of six or less times 17:37 it, you know, sort of six or less times if that your goal is really building 17:39 if that your goal is really building 17:39 if that your goal is really building muscular strength and and and getting 17:41 muscular strength and and and getting 17:41 muscular strength and and and getting stronger. Now, you will get stronger 17:43 stronger. Now, you will get stronger 17:43 stronger. Now, you will get stronger like with when it comes to muscle 17:45 like with when it comes to muscle 17:45 like with when it comes to muscle strength, any type of strength training 17:47 strength, any type of strength training 17:47 strength, any type of strength training if it's progressive will make you 17:49 if it's progressive will make you 17:49 if it's progressive will make you stronger over time. Some of the research 17:52 stronger over time. Some of the research 17:52 stronger over time. Some of the research suggests that the higher intensity 17:53 suggests that the higher intensity 17:53 suggests that the higher intensity strength training tends to be most 17:55 strength training tends to be most 17:55 strength training tends to be most effective, but you will get stronger at 17:58 effective, but you will get stronger at 17:58 effective, but you will get stronger at all intensities, especially if you're a 17:59 all intensities, especially if you're a 17:59 all intensities, especially if you're a novice. With bone strength, it's harder 18:01 novice. With bone strength, it's harder 18:01 novice. With bone strength, it's harder to make that conclusion in terms of 18:04 to make that conclusion in terms of 18:04 to make that conclusion in terms of whether or not you get your bones get 18:05 whether or not you get your bones get 18:05 whether or not you get your bones get stronger at all intensities. We don't 18:07 stronger at all intensities. We don't 18:07 stronger at all intensities. We don't have the data across the spectrum or our 18:10 have the data across the spectrum or our 18:10 have the data across the spectrum or our comparative data where we compare 18:12 comparative data where we compare 18:12 comparative data where we compare different intensities. At least we don't 18:13 different intensities. At least we don't 18:13 different intensities. At least we don't yet. But I would say like I would then 18:16 yet. But I would say like I would then 18:16 yet. But I would say like I would then lean the same way. So if you're trying 18:17 lean the same way. So if you're trying 18:18 lean the same way. So if you're trying to build, you know, animal research 18:19 to build, you know, animal research 18:19 to build, you know, animal research suggests higher magnitude loads are 18:21 suggests higher magnitude loads are 18:21 suggests higher magnitude loads are effective. And so I would want a 18:23 effective. And so I would want a 18:23 effective. And so I would want a stimulus for bone that is very different 18:24 stimulus for bone that is very different 18:24 stimulus for bone that is very different than what I'm used to every day, which 18:26 than what I'm used to every day, which 18:26 than what I'm used to every day, which means you might need to push the 18:27 means you might need to push the 18:27 means you might need to push the envelope a little. So, but again to your 18:30 envelope a little. So, but again to your 18:30 envelope a little. So, but again to your point like what's a mis misin something 18:31 point like what's a mis misin something 18:31 point like what's a mis misin something misinterpreted is the lift heavy means 18:35 misinterpreted is the lift heavy means 18:35 misinterpreted is the lift heavy means everybody needs to lift really heavy 18:36 everybody needs to lift really heavy 18:36 everybody needs to lift really heavy weights because it's all relative to 18:39 weights because it's all relative to 18:39 weights because it's all relative to your ability and so for some people that 18:41 your ability and so for some people that 18:41 your ability and so for some people that may mean starting with lighter weights 18:44 may mean starting with lighter weights 18:44 may mean starting with lighter weights but that are challenging for them right 18:46 but that are challenging for them right 18:46 but that are challenging for them right does that make sense 18:47 does that make sense 18:47 does that make sense >> yes and I think it's so important 18:49 >> yes and I think it's so important 18:49 >> yes and I think it's so important because your bones response to the force 18:52 because your bones response to the force 18:52 because your bones response to the force is placed upon you so just like you said 18:53 is placed upon you so just like you said 18:53 is placed upon you so just like you said body weight getting out of a chair for 18:55 body weight getting out of a chair for 18:55 body weight getting out of a chair for someone is more than they're accustomed 18:57 someone is more than they're accustomed 18:57 someone is more than they're accustomed to which is going to be a stimulus for 18:59 to which is going to be a stimulus for 18:59 to which is going to be a stimulus for their bones. 18:59 their bones. 18:59 their bones. >> Well, it it has to so I I hesitate. So, 19:02 >> Well, it it has to so I I hesitate. So, 19:02 >> Well, it it has to so I I hesitate. So, it has to be again within that if a 19:05 it has to be again within that if a 19:05 it has to be again within that if a person is like can't get out of a chair, 19:07 person is like can't get out of a chair, 19:07 person is like can't get out of a chair, then then that's where they start. But 19:09 then then that's where they start. But 19:10 then then that's where they start. But you do want to progress over time and 19:11 you do want to progress over time and 19:11 you do want to progress over time and and I I don't what we don't know is like 19:13 and I I don't what we don't know is like 19:14 and I I don't what we don't know is like in people who are frail is doing that 19:16 in people who are frail is doing that 19:16 in people who are frail is doing that type of exercise, is that going to 19:17 type of exercise, is that going to 19:17 type of exercise, is that going to increase their bone density? Is that 19:18 increase their bone density? Is that 19:18 increase their bone density? Is that enough of a stimulus? We don't know that 19:20 enough of a stimulus? We don't know that 19:20 enough of a stimulus? We don't know that because many of the studies are done in 19:22 because many of the studies are done in 19:22 because many of the studies are done in pretty healthy, you know, middle-aged 19:24 pretty healthy, you know, middle-aged 19:24 pretty healthy, you know, middle-aged and older women, right? they're not 19:26 and older women, right? they're not 19:26 and older women, right? they're not necessarily done in much older or frail 19:29 necessarily done in much older or frail 19:29 necessarily done in much older or frail individuals or they exclude people who 19:31 individuals or they exclude people who 19:31 individuals or they exclude people who have mobility impairments or shoulder 19:33 have mobility impairments or shoulder 19:33 have mobility impairments or shoulder impairments or other things, right? So 19:35 impairments or other things, right? So 19:35 impairments or other things, right? So then, you know, we don't know, okay, if 19:37 then, you know, we don't know, okay, if 19:37 then, you know, we don't know, okay, if we have to adapt the exercise because of 19:39 we have to adapt the exercise because of 19:39 we have to adapt the exercise because of these things, is it still as effective, 19:42 these things, is it still as effective, 19:42 these things, is it still as effective, right? That's that's a trickier question 19:43 right? That's that's a trickier question 19:43 right? That's that's a trickier question to answer. 19:44 to answer. 19:44 to answer. >> Yeah. Yeah, what you said with the 19:45 >> Yeah. Yeah, what you said with the 19:45 >> Yeah. Yeah, what you said with the exercise physiologist as a physical 19:47 exercise physiologist as a physical 19:47 exercise physiologist as a physical therapist, I think it's just so helpful 19:50 therapist, I think it's just so helpful 19:50 therapist, I think it's just so helpful if you can work with someone and make 19:51 if you can work with someone and make 19:51 if you can work with someone and make sure your form is right and then if you 19:53 sure your form is right and then if you 19:53 sure your form is right and then if you do have coorbidities and shoulder 19:54 do have coorbidities and shoulder 19:54 do have coorbidities and shoulder injuries, they work around that so that 19:57 injuries, they work around that so that 19:57 injuries, they work around that so that you don't injure yourself because I 19:58 you don't injure yourself because I 19:58 you don't injure yourself because I think that's one of the things I see 20:00 think that's one of the things I see 20:00 think that's one of the things I see people will pick up an exercise program 20:02 people will pick up an exercise program 20:02 people will pick up an exercise program because this is shown in the research 20:04 because this is shown in the research 20:04 because this is shown in the research and yes, it's a good exercise program, 20:06 and yes, it's a good exercise program, 20:06 and yes, it's a good exercise program, but it may need to be modified for them. 20:08 but it may need to be modified for them. 20:08 but it may need to be modified for them. They need guidance. They need to learn 20:10 They need guidance. They need to learn 20:10 They need guidance. They need to learn how to do it safely. So, I'm such a big 20:12 how to do it safely. So, I'm such a big 20:12 how to do it safely. So, I'm such a big believer in working with someone who is 20:15 believer in working with someone who is 20:15 believer in working with someone who is knowledgeable and can help you and make 20:17 knowledgeable and can help you and make 20:17 knowledgeable and can help you and make sure that you're doing something 20:18 sure that you're doing something 20:18 sure that you're doing something effective. I personally have been doing 20:20 effective. I personally have been doing 20:20 effective. I personally have been doing I had Belinda come on the podcast many 20:23 I had Belinda come on the podcast many 20:23 I had Belinda come on the podcast many years ago and I said, "You know what? 20:25 years ago and I said, "You know what? 20:25 years ago and I said, "You know what? Who's doing it in the United States?" 20:27 Who's doing it in the United States?" 20:27 Who's doing it in the United States?" Because I wanted to see this in action 20:29 Because I wanted to see this in action 20:29 Because I wanted to see this in action and she said there was one physical 20:31 and she said there was one physical 20:31 and she said there was one physical therapist who was right 25 minutes from 20:33 therapist who was right 25 minutes from 20:33 therapist who was right 25 minutes from me in New Jersey. So, I I saw what's 20:36 me in New Jersey. So, I I saw what's 20:36 me in New Jersey. So, I I saw what's been happening with people and everyone 20:38 been happening with people and everyone 20:38 been happening with people and everyone is treated individually as they should. 20:40 is treated individually as they should. 20:40 is treated individually as they should. Not everybody's doing the same thing 20:41 Not everybody's doing the same thing 20:42 Not everybody's doing the same thing because certain people can't. They have 20:43 because certain people can't. They have 20:43 because certain people can't. They have to have physical therapy first. They 20:45 to have physical therapy first. They 20:45 to have physical therapy first. They have to improve their posture. They have 20:46 have to improve their posture. They have 20:46 have to improve their posture. They have to know, you know, and that's that's a 20:48 to know, you know, and that's that's a 20:48 to know, you know, and that's that's a safe way of taking that program and 20:50 safe way of taking that program and 20:50 safe way of taking that program and making sure that people don't get 20:53 making sure that people don't get 20:53 making sure that people don't get injured. But it's amazing to see people 20:55 injured. But it's amazing to see people 20:55 injured. But it's amazing to see people going from couch potatoes to really 20:58 going from couch potatoes to really 20:58 going from couch potatoes to really strong and empowered. And you see that 21:01 strong and empowered. And you see that 21:01 strong and empowered. And you see that not just with that program, but you see 21:03 not just with that program, but you see 21:03 not just with that program, but you see that. And to me, that's one of the 21:05 that. And to me, that's one of the 21:05 that. And to me, that's one of the silver linings I think in working on 21:07 silver linings I think in working on 21:07 silver linings I think in working on osteoporosis. sort of force, you know, 21:10 osteoporosis. sort of force, you know, 21:10 osteoporosis. sort of force, you know, it's a catalyst, this scary diagnosis 21:12 it's a catalyst, this scary diagnosis 21:12 it's a catalyst, this scary diagnosis and then you must see that all the time, 21:14 and then you must see that all the time, 21:14 and then you must see that all the time, right? People are getting strong and 21:16 right? People are getting strong and 21:16 right? People are getting strong and empowered. Yeah. I mean, when we did our 21:18 empowered. Yeah. I mean, when we did our 21:18 empowered. Yeah. I mean, when we did our a strength training study, we did find 21:20 a strength training study, we did find 21:20 a strength training study, we did find that people I think initially were 21:22 that people I think initially were 21:22 that people I think initially were uncertain about their abilities and I 21:24 uncertain about their abilities and I 21:24 uncertain about their abilities and I think people underestimate what they're 21:26 think people underestimate what they're 21:26 think people underestimate what they're capable of and you know, if you use a 21:28 capable of and you know, if you use a 21:28 capable of and you know, if you use a progressive approach to strength 21:30 progressive approach to strength 21:30 progressive approach to strength training, you can achieve people achieve 21:32 training, you can achieve people achieve 21:32 training, you can achieve people achieve a lot more than what they're capable of. 21:34 a lot more than what they're capable of. 21:34 a lot more than what they're capable of. And when we asked people in interviews, 21:36 And when we asked people in interviews, 21:36 And when we asked people in interviews, you know, they did say that they said, 21:38 you know, they did say that they said, 21:38 you know, they did say that they said, "I I didn't realize I could do that, 21:40 "I I didn't realize I could do that, 21:40 "I I didn't realize I could do that, right?" And so, but you can't start like 21:43 right?" And so, but you can't start like 21:43 right?" And so, but you can't start like at a place that they feel is 21:45 at a place that they feel is 21:45 at a place that they feel is unrealistic. You have to also build that 21:47 unrealistic. You have to also build that 21:47 unrealistic. You have to also build that confidence. And so, having that period 21:48 confidence. And so, having that period 21:48 confidence. And so, having that period of focusing on form and building that 21:51 of focusing on form and building that 21:51 of focusing on form and building that confidence that self-efficacy is really 21:53 confidence that self-efficacy is really 21:53 confidence that self-efficacy is really important. 21:54 important. 21:54 important. >> Absolutely. And let's talk about impact
How to safely introduce impact exercise 21:56 >> Absolutely. And let's talk about impact 21:56 >> Absolutely. And let's talk about impact also because that's that plays a role as 21:59 also because that's that plays a role as 21:59 also because that's that plays a role as well. 21:59 well. 21:59 well. >> Yeah. you know the many of the studies 22:01 >> Yeah. you know the many of the studies 22:01 >> Yeah. you know the many of the studies that look at the effects of exercise on 22:03 that look at the effects of exercise on 22:03 that look at the effects of exercise on bone density combine resistance and 22:05 bone density combine resistance and 22:05 bone density combine resistance and impact training. So it's really hard for 22:06 impact training. So it's really hard for 22:06 impact training. So it's really hard for us to tease out you know if either one 22:09 us to tease out you know if either one 22:09 us to tease out you know if either one is effective on its own. There are a few 22:11 is effective on its own. There are a few 22:11 is effective on its own. There are a few studies but not that many. So that's an 22:14 studies but not that many. So that's an 22:14 studies but not that many. So that's an area I think you know we need more 22:15 area I think you know we need more 22:15 area I think you know we need more research on is those independent you 22:17 research on is those independent you 22:18 research on is those independent you know can re is resistance training by 22:20 know can re is resistance training by 22:20 know can re is resistance training by itself effective you know and for what 22:22 itself effective you know and for what 22:22 itself effective you know and for what outcomes right lumbar spine hip whatever 22:24 outcomes right lumbar spine hip whatever 22:24 outcomes right lumbar spine hip whatever right and then is impact exercise 22:26 right and then is impact exercise 22:26 right and then is impact exercise effective and how much impact and and 22:27 effective and how much impact and and 22:27 effective and how much impact and and that sort of thing. So, I think that, 22:29 that sort of thing. So, I think that, 22:29 that sort of thing. So, I think that, you know, again, if it was me and I was, 22:32 you know, again, if it was me and I was, 22:32 you know, again, if it was me and I was, you know, trying to maintain or improve 22:34 you know, trying to maintain or improve 22:34 you know, trying to maintain or improve my bone density, I would probably try to 22:35 my bone density, I would probably try to 22:36 my bone density, I would probably try to do both resistance and impact training. 22:38 do both resistance and impact training. 22:38 do both resistance and impact training. And with impact training, it's tricky 22:39 And with impact training, it's tricky 22:39 And with impact training, it's tricky because, you know, when people think of 22:43 because, you know, when people think of 22:43 because, you know, when people think of impact, they think of like jumps and 22:45 impact, they think of like jumps and 22:45 impact, they think of like jumps and jumping down off boxes, depth jumps, you 22:48 jumping down off boxes, depth jumps, you 22:48 jumping down off boxes, depth jumps, you know, or jumps where you jump down and 22:49 know, or jumps where you jump down and 22:49 know, or jumps where you jump down and then jump back up again, that sort of 22:51 then jump back up again, that sort of 22:51 then jump back up again, that sort of thing. And that's not a beginner level 22:54 thing. And that's not a beginner level 22:54 thing. And that's not a beginner level exercise, right? Especially if you know 22:56 exercise, right? Especially if you know 22:56 exercise, right? Especially if you know someone is not used to regular other 22:58 someone is not used to regular other 22:58 someone is not used to regular other types of exercise, like they're not 22:59 types of exercise, like they're not 23:00 types of exercise, like they're not strength training, they're not doing 23:01 strength training, they're not doing 23:01 strength training, they're not doing other types of exercise to all of us the 23:03 other types of exercise to all of us the 23:03 other types of exercise to all of us the that type of jumping or landing requires 23:06 that type of jumping or landing requires 23:06 that type of jumping or landing requires you to absorb a lot of energy or 23:10 you to absorb a lot of energy or 23:10 you to absorb a lot of energy or generate a lot of force, right? So if 23:13 generate a lot of force, right? So if 23:13 generate a lot of force, right? So if you're not used to doing that and then 23:15 you're not used to doing that and then 23:15 you're not used to doing that and then you all of a sudden start doing it, you 23:17 you all of a sudden start doing it, you 23:17 you all of a sudden start doing it, you could potentially injure yourself. So, 23:19 could potentially injure yourself. So, 23:20 could potentially injure yourself. So, you know, you want to start by building 23:21 you know, you want to start by building 23:21 you know, you want to start by building a foundation where your muscles can 23:23 a foundation where your muscles can 23:24 a foundation where your muscles can generate, you know, higher amounts of 23:25 generate, you know, higher amounts of 23:25 generate, you know, higher amounts of force, that your joints are used to 23:27 force, that your joints are used to 23:28 force, that your joints are used to going through a certain range of motion, 23:29 going through a certain range of motion, 23:29 going through a certain range of motion, that you've got good body mechanics 23:31 that you've got good body mechanics 23:31 that you've got good body mechanics doing those types of movement. So, for 23:33 doing those types of movement. So, for 23:33 doing those types of movement. So, for example, if you jump down and your knees 23:35 example, if you jump down and your knees 23:35 example, if you jump down and your knees cave in, you know, maybe you're not able 23:37 cave in, you know, maybe you're not able 23:37 cave in, you know, maybe you're not able to sort of, you know, absorb the energy 23:39 to sort of, you know, absorb the energy 23:39 to sort of, you know, absorb the energy or control your your body in space. And 23:42 or control your your body in space. And 23:42 or control your your body in space. And so, you want to work on that. or you 23:44 so, you want to work on that. or you 23:44 so, you want to work on that. or you don't have like if you jump and then you 23:46 don't have like if you jump and then you 23:46 don't have like if you jump and then you lose your balance and fall if you don't 23:47 lose your balance and fall if you don't 23:47 lose your balance and fall if you don't have good balance then then you can hurt 23:49 have good balance then then you can hurt 23:49 have good balance then then you can hurt yourself right so you want to work you 23:51 yourself right so you want to work you 23:51 yourself right so you want to work you have to build a foundation of dynamic 23:54 have to build a foundation of dynamic 23:54 have to build a foundation of dynamic balance your ability to absorb energy 23:56 balance your ability to absorb energy 23:56 balance your ability to absorb energy your body mechanics you know your 23:59 your body mechanics you know your 23:59 your body mechanics you know your ability to generate forces and then you 24:02 ability to generate forces and then you 24:02 ability to generate forces and then you can start graduating to movements that 24:05 can start graduating to movements that 24:05 can start graduating to movements that are require a little bit more speed a 24:07 are require a little bit more speed a 24:07 are require a little bit more speed a little bit more agility a little bit 24:09 little bit more agility a little bit 24:09 little bit more agility a little bit more force absorption little hops those 24:11 more force absorption little hops those 24:11 more force absorption little hops those kinds of things multi-directional 24:12 kinds of things multi-directional 24:12 kinds of things multi-directional movements so that you and you have 24:14 movements so that you and you have 24:14 movements so that you and you have stability in multiple planes then you 24:17 stability in multiple planes then you 24:17 stability in multiple planes then you can progress to the higher impact. So 24:19 can progress to the higher impact. So 24:19 can progress to the higher impact. So impact exercise is a continuum that the 24:21 impact exercise is a continuum that the 24:21 impact exercise is a continuum that the way that I think about it in terms of 24:23 way that I think about it in terms of 24:23 way that I think about it in terms of how we progress through it and it's not 24:24 how we progress through it and it's not 24:24 how we progress through it and it's not as obvious I think as like you know you 24:27 as obvious I think as like you know you 24:27 as obvious I think as like you know you start strength training learn form and 24:29 start strength training learn form and 24:29 start strength training learn form and then increase the weight over time or 24:30 then increase the weight over time or 24:30 then increase the weight over time or whatever it is right it's you the the 24:33 whatever it is right it's you the the 24:33 whatever it is right it's you the the types of things you might do in that 24:34 types of things you might do in that 24:34 types of things you might do in that continuum with impact exercise are going 24:36 continuum with impact exercise are going 24:36 continuum with impact exercise are going to change so I think that's again where 24:39 to change so I think that's again where 24:39 to change so I think that's again where it's nice if you have someone who knows 24:41 it's nice if you have someone who knows 24:41 it's nice if you have someone who knows how to coach this or identify where 24:43 how to coach this or identify where 24:43 how to coach this or identify where you're at and where you can go but I 24:44 you're at and where you can go but I 24:44 you're at and where you can go but I guess starting small and progressing is 24:46 guess starting small and progressing is 24:46 guess starting small and progressing is another strategy. So if you don't have a 24:48 another strategy. So if you don't have a 24:48 another strategy. So if you don't have a coach, start with resistance training, 24:51 coach, start with resistance training, 24:51 coach, start with resistance training, start with, you know, movements in 24:52 start with, you know, movements in 24:52 start with, you know, movements in multitiple directions. Build that 24:55 multitiple directions. Build that 24:55 multitiple directions. Build that foundation, work on your balance, and 24:56 foundation, work on your balance, and 24:56 foundation, work on your balance, and then slowly add impact or start with 24:59 then slowly add impact or start with 24:59 then slowly add impact or start with lower impact exercises like walking or 25:01 lower impact exercises like walking or 25:02 lower impact exercises like walking or whatever it is that you like to do that 25:03 whatever it is that you like to do that 25:03 whatever it is that you like to do that involves impact, dancing, whatever, and 25:06 involves impact, dancing, whatever, and 25:06 involves impact, dancing, whatever, and then slowly increase the level of 25:07 then slowly increase the level of 25:08 then slowly increase the level of impact. 25:08 impact. 25:08 impact. >> Yeah, that's great advice because we 25:10 >> Yeah, that's great advice because we 25:10 >> Yeah, that's great advice because we don't want to get hurt. No, that is not 25:13 don't want to get hurt. No, that is not 25:13 don't want to get hurt. No, that is not the goal here at all. And we don't have 25:15 the goal here at all. And we don't have 25:15 the goal here at all. And we don't have to. we can do just like you said and 25:17 to. we can do just like you said and 25:17 to. we can do just like you said and really make a big difference. So 25:19 really make a big difference. So 25:20 really make a big difference. So >> I've heard reports of people like you 25:21 >> I've heard reports of people like you 25:21 >> I've heard reports of people like you know you see like when you're on socials 25:23 know you see like when you're on socials 25:23 know you see like when you're on socials and I see these posts saying oh you have 25:24 and I see these posts saying oh you have 25:24 and I see these posts saying oh you have to do four times body weight impact and 25:26 to do four times body weight impact and 25:26 to do four times body weight impact and whatever and you see people in the 25:28 whatever and you see people in the 25:28 whatever and you see people in the comments saying I can't do that because 25:29 comments saying I can't do that because 25:29 comments saying I can't do that because I have arthritis or I tried this and I 25:31 I have arthritis or I tried this and I 25:31 I have arthritis or I tried this and I developed palent planer fasciitis or I 25:33 developed palent planer fasciitis or I 25:33 developed palent planer fasciitis or I had a physician come up to me after at a 25:36 had a physician come up to me after at a 25:36 had a physician come up to me after at a conference and said yeah I had a patient 25:37 conference and said yeah I had a patient 25:37 conference and said yeah I had a patient started doing foot stomps and they 25:38 started doing foot stomps and they 25:38 started doing foot stomps and they fractured a metatarscil. So, you know, 25:41 fractured a metatarscil. So, you know, 25:41 fractured a metatarscil. So, you know, there there's definitely risk if you're 25:43 there there's definitely risk if you're 25:43 there there's definitely risk if you're not doing these things properly. I don't 25:45 not doing these things properly. I don't 25:45 not doing these things properly. I don't want to create fear. I just I think in 25:48 want to create fear. I just I think in 25:48 want to create fear. I just I think in just understanding that again it's not 25:51 just understanding that again it's not 25:51 just understanding that again it's not good messaging to kind of say this is 25:52 good messaging to kind of say this is 25:52 good messaging to kind of say this is the only way to do it and you must start 25:54 the only way to do it and you must start 25:54 the only way to do it and you must start jumping right away because that doesn't 25:56 jumping right away because that doesn't 25:56 jumping right away because that doesn't allow for people to kind of develop 25:58 allow for people to kind of develop 25:58 allow for people to kind of develop those capacities first before they get 26:00 those capacities first before they get 26:00 those capacities first before they get into that type of movement. 26:01 into that type of movement. 26:01 into that type of movement. >> No, I think it's really important and 26:03 >> No, I think it's really important and 26:03 >> No, I think it's really important and because it is doable wherever you start. 26:05 because it is doable wherever you start. 26:05 because it is doable wherever you start. You're right. if you're just doing 26:07 You're right. if you're just doing 26:07 You're right. if you're just doing gentle, you know, impact next level and 26:10 gentle, you know, impact next level and 26:10 gentle, you know, impact next level and just when you do things gradually, 26:12 just when you do things gradually, 26:12 just when you do things gradually, that's when it works and you don't get 26:14 that's when it works and you don't get 26:14 that's when it works and you don't get injured. And I think it's really 26:16 injured. And I think it's really 26:16 injured. And I think it's really important. And I think the other thing 26:18 important. And I think the other thing 26:18 important. And I think the other thing is that when people see these things, 26:20 is that when people see these things, 26:20 is that when people see these things, they freeze. They're like, um, that's 26:22 they freeze. They're like, um, that's 26:22 they freeze. They're like, um, that's just not for me. And then they stop 26:23 just not for me. And then they stop 26:23 just not for me. And then they stop doing everything. And I think that's, 26:26 doing everything. And I think that's, 26:26 doing everything. And I think that's, you know, that's not what we want. 26:28 you know, that's not what we want. 26:28 you know, that's not what we want. Anything is better than and but just to 26:30 Anything is better than and but just to 26:30 Anything is better than and but just to learn what's what works. I I think so 26:32 learn what's what works. I I think so 26:32 learn what's what works. I I think so helpful. All right, let's talk about 26:35 helpful. All right, let's talk about 26:35 helpful. All right, let's talk about [laughter] 26:36 [laughter] 26:36 [laughter] myths and truths. And for everybody 26:39 myths and truths. And for everybody 26:39 myths and truths. And for everybody listening, we'll have this in the show 26:40 listening, we'll have this in the show 26:40 listening, we'll have this in the show notes, but Laura has absolutely 26:43 notes, but Laura has absolutely 26:43 notes, but Laura has absolutely fabulous social media and your YouTube 26:46 fabulous social media and your YouTube 26:46 fabulous social media and your YouTube videos are so good because they're based 26:48 videos are so good because they're based 26:48 videos are so good because they're based on science. And so when you have a 26:50 on science. And so when you have a 26:50 on science. And so when you have a question, you know, you just do a really 26:52 question, you know, you just do a really 26:52 question, you know, you just do a really good job of explaining it very very 26:55 good job of explaining it very very 26:55 good job of explaining it very very simply like, no, it doesn't say this or 26:57 simply like, no, it doesn't say this or 26:57 simply like, no, it doesn't say this or it does say this. So what do you what do 27:00 it does say this. So what do you what do 27:00 it does say this. So what do you what do you find? All right, let's start with 27:01 you find? All right, let's start with 27:01 you find? All right, let's start with one that I actually did a whole podcast 27:03 one that I actually did a whole podcast 27:03 one that I actually did a whole podcast on myself because I feel really strongly
The truth about weighted vests and bone density 27:05 on myself because I feel really strongly 27:05 on myself because I feel really strongly about this. Let's talk about your 27:07 about this. Let's talk about your 27:07 about this. Let's talk about your thoughts on weighted vests. 27:09 thoughts on weighted vests. 27:09 thoughts on weighted vests. >> Yeah, I think that the weighted vest 27:10 >> Yeah, I think that the weighted vest 27:10 >> Yeah, I think that the weighted vest literature is not great, right? So the 27:13 literature is not great, right? So the 27:13 literature is not great, right? So the there if you look at across the body of 27:15 there if you look at across the body of 27:16 there if you look at across the body of research, so we've actually done a 27:17 research, so we've actually done a 27:17 research, so we've actually done a scoping review on this topic and 27:18 scoping review on this topic and 27:18 scoping review on this topic and there's, you know, a chunk of studies, 27:21 there's, you know, a chunk of studies, 27:21 there's, you know, a chunk of studies, but we had to kind of essentially ignore 27:24 but we had to kind of essentially ignore 27:24 but we had to kind of essentially ignore more than half of them because they're 27:27 more than half of them because they're 27:27 more than half of them because they're they're not they're not randomized 27:29 they're not they're not randomized 27:29 they're not they're not randomized trials. They're poorly not poorly 27:31 trials. They're poorly not poorly 27:31 trials. They're poorly not poorly designed, that's a horrible way to say 27:32 designed, that's a horrible way to say 27:32 designed, that's a horrible way to say it. They're either control trials or 27:35 it. They're either control trials or 27:35 it. They're either control trials or other types of studies that don't 27:36 other types of studies that don't 27:36 other types of studies that don't address sources of bias. And and that 27:38 address sources of bias. And and that 27:38 address sources of bias. And and that that's common in the literature. There's 27:40 that's common in the literature. There's 27:40 that's common in the literature. There's lots of people who publish studies that 27:42 lots of people who publish studies that 27:42 lots of people who publish studies that don't have an optimal design. But the 27:44 don't have an optimal design. But the 27:44 don't have an optimal design. But the other reason is because a lot of them 27:46 other reason is because a lot of them 27:46 other reason is because a lot of them are less than 6 months long. And so when 27:49 are less than 6 months long. And so when 27:49 are less than 6 months long. And so when you're looking at a bone mineral density 27:51 you're looking at a bone mineral density 27:51 you're looking at a bone mineral density outcome, you want to have enough time 27:53 outcome, you want to have enough time 27:54 outcome, you want to have enough time for bone to change. And so if you're 27:56 for bone to change. And so if you're 27:56 for bone to change. And so if you're measuring bone mineral density, you 27:57 measuring bone mineral density, you 27:58 measuring bone mineral density, you know, after 3 months, like a bone 27:59 know, after 3 months, like a bone 27:59 know, after 3 months, like a bone remodeling cycle, like one packet, 28:01 remodeling cycle, like one packet, 28:01 remodeling cycle, like one packet, little pocket of bone where they bone 28:03 little pocket of bone where they bone 28:04 little pocket of bone where they bone osteoclass come along, break down bone, 28:05 osteoclass come along, break down bone, 28:05 osteoclass come along, break down bone, and the osteoblast fill it back up 28:07 and the osteoblast fill it back up 28:07 and the osteoblast fill it back up again. That cycle is like 3 to 6 months 28:09 again. That cycle is like 3 to 6 months 28:09 again. That cycle is like 3 to 6 months long. So if you're measuring at 3 28:11 long. So if you're measuring at 3 28:11 long. So if you're measuring at 3 months, you're not likely observing a 28:12 months, you're not likely observing a 28:12 months, you're not likely observing a change that is real, right? So you want 28:15 change that is real, right? So you want 28:15 change that is real, right? So you want to have, you know, 8 12 months to 28:19 to have, you know, 8 12 months to 28:19 to have, you know, 8 12 months to observe changes. So, you know, there's 28:21 observe changes. So, you know, there's 28:21 observe changes. So, you know, there's out of the entire body of literature in 28:23 out of the entire body of literature in 28:23 out of the entire body of literature in weighted vests, there's three randomized 28:26 weighted vests, there's three randomized 28:26 weighted vests, there's three randomized control trials that are greater than 6 28:27 control trials that are greater than 6 28:27 control trials that are greater than 6 months long with bone density outcomes. 28:30 months long with bone density outcomes. 28:30 months long with bone density outcomes. One is very small and underpowered. And 28:33 One is very small and underpowered. And 28:33 One is very small and underpowered. And I and that was the only one that showed 28:34 I and that was the only one that showed 28:34 I and that was the only one that showed a positive change and only at one site. 28:37 a positive change and only at one site. 28:37 a positive change and only at one site. So, I I'm not confident in that outcome. 28:39 So, I I'm not confident in that outcome. 28:39 So, I I'm not confident in that outcome. And then there are two other ones that 28:40 And then there are two other ones that 28:40 And then there are two other ones that are much larger. And the one was done in 28:44 are much larger. And the one was done in 28:44 are much larger. And the one was done in people with low bone mass and they 28:46 people with low bone mass and they 28:46 people with low bone mass and they showed no effect of the weighted vest 28:49 showed no effect of the weighted vest 28:49 showed no effect of the weighted vest intervention and the other was done in 28:51 intervention and the other was done in 28:51 intervention and the other was done in people who were overweight and they also 28:53 people who were overweight and they also 28:53 people who were overweight and they also showed no effect. And so a lot of the 28:55 showed no effect. And so a lot of the 28:55 showed no effect. And so a lot of the people that are saying use weighted 28:57 people that are saying use weighted 28:57 people that are saying use weighted vests are citing a 5-year follow-up 28:59 vests are citing a 5-year follow-up 28:59 vests are citing a 5-year follow-up study of 18 people, nine of which were a 29:03 study of 18 people, nine of which were a 29:03 study of 18 people, nine of which were a weighted vest. So they actually there 29:04 weighted vest. So they actually there 29:04 weighted vest. So they actually there was a control trial that was done many 29:05 was a control trial that was done many 29:05 was a control trial that was done many many years ago like in the 1999 or 29:07 many years ago like in the 1999 or 29:07 many years ago like in the 1999 or sometime around there and they had uh it 29:10 sometime around there and they had uh it 29:10 sometime around there and they had uh it was it was they had a bunch of people 29:11 was it was they had a bunch of people 29:11 was it was they had a bunch of people who did weighted vest plus exercise and 29:13 who did weighted vest plus exercise and 29:13 who did weighted vest plus exercise and then they found a matching control 29:14 then they found a matching control 29:14 then they found a matching control group. So they didn't randomize them. 29:15 group. So they didn't randomize them. 29:16 group. So they didn't randomize them. They said they gave a bunch of people 29:17 They said they gave a bunch of people 29:17 They said they gave a bunch of people weighted vests and then they said can 29:18 weighted vests and then they said can 29:18 weighted vests and then they said can you guys be the control group 29:19 you guys be the control group 29:19 you guys be the control group essentially and they compared them and 29:21 essentially and they compared them and 29:21 essentially and they compared them and there was no effect of the weighted 29:22 there was no effect of the weighted 29:22 there was no effect of the weighted vests in that trial of like 44 people or 29:26 vests in that trial of like 44 people or 29:26 vests in that trial of like 44 people or however many it was. Then they five 29:29 however many it was. Then they five 29:29 however many it was. Then they five years later followed up a small portion 29:32 years later followed up a small portion 29:32 years later followed up a small portion of those people. So you can imagine the 29:34 of those people. So you can imagine the 29:34 of those people. So you can imagine the people who show up five years later are 29:36 people who show up five years later are 29:36 people who show up five years later are quite different than the people who 29:38 quite different than the people who 29:38 quite different than the people who [gasps] 29:38 [gasps] 29:38 [gasps] who didn't. And so people five years 29:41 who didn't. And so people five years 29:41 who didn't. And so people five years later who are still wearing the weighted 29:42 later who are still wearing the weighted 29:42 later who are still wearing the weighted vest and doing the exercise are probably 29:44 vest and doing the exercise are probably 29:44 vest and doing the exercise are probably quite different. And so those people 29:46 quite different. And so those people 29:46 quite different. And so those people they show they said that those people 29:48 they show they said that those people 29:48 they show they said that those people were able to maintain or increase their 29:49 were able to maintain or increase their 29:49 were able to maintain or increase their bone density compared to the controls. 29:52 bone density compared to the controls. 29:52 bone density compared to the controls. And and so this is a five-year follow-up 29:54 And and so this is a five-year follow-up 29:54 And and so this is a five-year follow-up study in a small subset of people from a 29:58 study in a small subset of people from a 29:58 study in a small subset of people from a rand a trial that wasn't randomized. And 30:00 rand a trial that wasn't randomized. And 30:00 rand a trial that wasn't randomized. And the original trial show no effect. So, 30:02 the original trial show no effect. So, 30:02 the original trial show no effect. So, so to me that is very biased and I 30:04 so to me that is very biased and I 30:04 so to me that is very biased and I wouldn't put place any confidence in 30:07 wouldn't put place any confidence in 30:07 wouldn't put place any confidence in that. But that's what everybody cites 30:09 that. But that's what everybody cites 30:09 that. But that's what everybody cites when they talk about the effects of 30:10 when they talk about the effects of 30:10 when they talk about the effects of weighted vests. The actual randomized 30:13 weighted vests. The actual randomized 30:13 weighted vests. The actual randomized trials showed no effect except for one 30:16 trials showed no effect except for one 30:16 trials showed no effect except for one very small trial which again I have I 30:19 very small trial which again I have I 30:19 very small trial which again I have I don't put any confidence in because it 30:21 don't put any confidence in because it 30:21 don't put any confidence in because it was nine people were vest compared to 30:23 was nine people were vest compared to 30:23 was nine people were vest compared to nine controls. That's not enough for a 30:25 nine controls. That's not enough for a 30:25 nine controls. That's not enough for a bone density outcome. Like there's too 30:27 bone density outcome. Like there's too 30:27 bone density outcome. Like there's too much you need a larger sample size to 30:29 much you need a larger sample size to 30:29 much you need a larger sample size to have any confidence in the effect 30:30 have any confidence in the effect 30:30 have any confidence in the effect estimates. So my it's not that I'm 30:33 estimates. So my it's not that I'm 30:33 estimates. So my it's not that I'm saying weighted vests definitely don't 30:35 saying weighted vests definitely don't 30:35 saying weighted vests definitely don't work. I'm saying we don't have evidence 30:37 work. I'm saying we don't have evidence 30:37 work. I'm saying we don't have evidence to recommend them because the evidence 30:40 to recommend them because the evidence 30:40 to recommend them because the evidence is very bad and the evidence we do have 30:42 is very bad and the evidence we do have 30:42 is very bad and the evidence we do have suggests that there is no effect. The 30:44 suggests that there is no effect. The 30:44 suggests that there is no effect. The thing with weighted vests is you can't 30:45 thing with weighted vests is you can't 30:45 thing with weighted vests is you can't really add a lot of load right there's 30:47 really add a lot of load right there's 30:47 really add a lot of load right there's only like you can only add a certain 30:50 only like you can only add a certain 30:50 only like you can only add a certain amount and then it so so I don't think 30:53 amount and then it so so I don't think 30:53 amount and then it so so I don't think the change in load magnitude that's my 30:55 the change in load magnitude that's my 30:55 the change in load magnitude that's my personal opinion is high enough to be a 30:57 personal opinion is high enough to be a 30:57 personal opinion is high enough to be a stimulus for bone and that's why we 30:59 stimulus for bone and that's why we 30:59 stimulus for bone and that's why we don't see it. So I would say like if a 31:01 don't see it. So I would say like if a 31:02 don't see it. So I would say like if a person you know wants to use a weighted 31:04 person you know wants to use a weighted 31:04 person you know wants to use a weighted vest for conditioning or if for example 31:06 vest for conditioning or if for example 31:06 vest for conditioning or if for example someone has paralysis and they're using 31:08 someone has paralysis and they're using 31:08 someone has paralysis and they're using weighted vest to increase the weight for 31:09 weighted vest to increase the weight for 31:09 weighted vest to increase the weight for their sit to stands like there's good 31:11 their sit to stands like there's good 31:11 their sit to stands like there's good reasons to use a weighted vest. 31:13 reasons to use a weighted vest. 31:13 reasons to use a weighted vest. Increasing bone mineral density is not 31:15 Increasing bone mineral density is not 31:15 Increasing bone mineral density is not one of them. Yeah, I I couldn't agree 31:18 one of them. Yeah, I I couldn't agree 31:18 one of them. Yeah, I I couldn't agree more. And what I've seen and so many of 31:20 more. And what I've seen and so many of 31:20 more. And what I've seen and so many of the other physical therapists I speak to 31:23 the other physical therapists I speak to 31:23 the other physical therapists I speak to you're right because it's not enough 31:24 you're right because it's not enough 31:24 you're right because it's not enough stimulus when you're wearing it every 31:26 stimulus when you're wearing it every 31:26 stimulus when you're wearing it every day and the people that are taking 31:28 day and the people that are taking 31:28 day and the people that are taking walks. But what happens is it changes 31:30 walks. But what happens is it changes 31:30 walks. But what happens is it changes their posture. So now they're having 31:32 their posture. So now they're having 31:32 their posture. So now they're having shoulder pains, their backs sore. 31:34 shoulder pains, their backs sore. 31:34 shoulder pains, their backs sore. They're getting, you know, when people 31:35 They're getting, you know, when people 31:35 They're getting, you know, when people gain weight, their knees start hurting. 31:37 gain weight, their knees start hurting. 31:37 gain weight, their knees start hurting. So I've seen so many other things that 31:40 So I've seen so many other things that 31:40 So I've seen so many other things that we don't want because people are 31:41 we don't want because people are 31:42 we don't want because people are thinking they're helping their bones. 31:43 thinking they're helping their bones. 31:43 thinking they're helping their bones. And so, you know, enjoy your walk, move 31:46 And so, you know, enjoy your walk, move 31:46 And so, you know, enjoy your walk, move freely. I see people tensing up. And 31:48 freely. I see people tensing up. And 31:48 freely. I see people tensing up. And there's just unfortunately very smart 31:51 there's just unfortunately very smart 31:51 there's just unfortunately very smart people. I'm seeing wear your weighted 31:53 people. I'm seeing wear your weighted 31:54 people. I'm seeing wear your weighted vest and physicians are calling me. Oh, 31:57 vest and physicians are calling me. Oh, 31:57 vest and physicians are calling me. Oh, there's a new company that has these 31:58 there's a new company that has these 31:58 there's a new company that has these beautiful But I do I agree with you. I 32:01 beautiful But I do I agree with you. I 32:01 beautiful But I do I agree with you. I had fractured my wrist and it was a 32:04 had fractured my wrist and it was a 32:04 had fractured my wrist and it was a crazy fall off of an ebike. But anyway, 32:07 crazy fall off of an ebike. But anyway, 32:07 crazy fall off of an ebike. But anyway, the point was that I couldn't do my 32:09 the point was that I couldn't do my 32:09 the point was that I couldn't do my intense squats, you know, with the 32:11 intense squats, you know, with the 32:11 intense squats, you know, with the weights. I couldn't hold I couldn't do 32:12 weights. I couldn't hold I couldn't do 32:12 weights. I couldn't hold I couldn't do them. So, that was a perfect situation 32:14 them. So, that was a perfect situation 32:14 them. So, that was a perfect situation where I wore the weighted vest to help 32:17 where I wore the weighted vest to help 32:17 where I wore the weighted vest to help my short exercise program. And we always 32:19 my short exercise program. And we always 32:19 my short exercise program. And we always recommend just as Canada does, they have 32:21 recommend just as Canada does, they have 32:21 recommend just as Canada does, they have a beautiful statement on this, you know, 32:23 a beautiful statement on this, you know, 32:23 a beautiful statement on this, you know, osteoporosis Canada about, you know, 32:25 osteoporosis Canada about, you know, 32:25 osteoporosis Canada about, you know, with supervision for exercise, you know, 32:28 with supervision for exercise, you know, 32:28 with supervision for exercise, you know, if you're doing something. But I just I 32:31 if you're doing something. But I just I 32:31 if you're doing something. But I just I wanted the exercise expert because I've 32:33 wanted the exercise expert because I've 32:33 wanted the exercise expert because I've talked about this all the time and I get 32:35 talked about this all the time and I get 32:35 talked about this all the time and I get asked this question all the time and and 32:37 asked this question all the time and and 32:37 asked this question all the time and and even some of the research that they've 32:38 even some of the research that they've 32:38 even some of the research that they've shown, what I saw also was they did, as 32:41 shown, what I saw also was they did, as 32:41 shown, what I saw also was they did, as you said, they had the weighted vest 32:43 you said, they had the weighted vest 32:43 you said, they had the weighted vest plus impact. So how can you say it's the 32:45 plus impact. So how can you say it's the 32:45 plus impact. So how can you say it's the weighted vest, right? But even those are 32:47 weighted vest, right? But even those are 32:47 weighted vest, right? But even those are often not effective, right? 32:49 often not effective, right? 32:49 often not effective, right? >> Yes. So, yeah. 32:51 >> Yes. So, yeah. 32:51 >> Yes. So, yeah. >> Yeah. And it's just so I'm so glad you 32:53 >> Yeah. And it's just so I'm so glad you 32:54 >> Yeah. And it's just so I'm so glad you helped clear that up. What other myths 32:56 helped clear that up. What other myths 32:56 helped clear that up. What other myths would you like to clear up that people 32:58 would you like to clear up that people 32:58 would you like to clear up that people are all excited about or things that I 33:00 are all excited about or things that I 33:00 are all excited about or things that I think people need to know so they don't 33:02 think people need to know so they don't 33:02 think people need to know so they don't waste their money?
Are bone-building devices and vibration platforms worth it? 33:03 waste their money? 33:03 waste their money? >> Yeah. So, I you know there's there's lot 33:05 >> Yeah. So, I you know there's there's lot 33:05 >> Yeah. So, I you know there's there's lot of you know tech techniques and 33:07 of you know tech techniques and 33:07 of you know tech techniques and technologies that are being promoted. I 33:10 technologies that are being promoted. I 33:10 technologies that are being promoted. I think that a lot of people are 33:11 think that a lot of people are 33:11 think that a lot of people are capitalizing on people's fear, right? So 33:13 capitalizing on people's fear, right? So 33:13 capitalizing on people's fear, right? So there's this whole movement, you know, 33:14 there's this whole movement, you know, 33:14 there's this whole movement, you know, the menopausy is like what can we do to, 33:17 the menopausy is like what can we do to, 33:17 the menopausy is like what can we do to, you know, change, you know, change this 33:19 you know, change, you know, change this 33:19 you know, change, you know, change this trajectory and not lose bone and not 33:21 trajectory and not lose bone and not 33:21 trajectory and not lose bone and not lose muscle and all this stuff. And so 33:22 lose muscle and all this stuff. And so 33:22 lose muscle and all this stuff. And so there's a lot of interest in, you know, 33:25 there's a lot of interest in, you know, 33:25 there's a lot of interest in, you know, what happens to women at midlife and 33:27 what happens to women at midlife and 33:27 what happens to women at midlife and what happens in older life. And so 33:29 what happens in older life. And so 33:29 what happens in older life. And so people are are now capitalizing on this 33:32 people are are now capitalizing on this 33:32 people are are now capitalizing on this this movement and the fear around losing 33:34 this movement and the fear around losing 33:34 this movement and the fear around losing bone, losing muscle, fracturing, and 33:37 bone, losing muscle, fracturing, and 33:37 bone, losing muscle, fracturing, and they're developing interventions that 33:38 they're developing interventions that 33:38 they're developing interventions that they can sell. and and unfortunately 33:40 they can sell. and and unfortunately 33:40 they can sell. and and unfortunately there's not always the evidence to back 33:42 there's not always the evidence to back 33:42 there's not always the evidence to back those interventions. So, you know, one 33:44 those interventions. So, you know, one 33:44 those interventions. So, you know, one of those is osteo strong. So, there's we 33:47 of those is osteo strong. So, there's we 33:47 of those is osteo strong. So, there's we did a scoping review on the evidence 33:49 did a scoping review on the evidence 33:49 did a scoping review on the evidence available for osteo and it's, you know, 33:52 available for osteo and it's, you know, 33:52 available for osteo and it's, you know, poor quality, lots of bias, conflict of 33:54 poor quality, lots of bias, conflict of 33:54 poor quality, lots of bias, conflict of interest, predatory publishing, you 33:56 interest, predatory publishing, you 33:56 interest, predatory publishing, you know, many issues and there's just not 33:58 know, many issues and there's just not 33:58 know, many issues and there's just not the evidence to show that it's 33:59 the evidence to show that it's 33:59 the evidence to show that it's effective. And yet, you know, Osteong 34:02 effective. And yet, you know, Osteong 34:02 effective. And yet, you know, Osteong franchises have expanded all over the US 34:04 franchises have expanded all over the US 34:04 franchises have expanded all over the US and and even into Canada and in other 34:06 and and even into Canada and in other 34:06 and and even into Canada and in other countries. And I think that last time I 34:08 countries. And I think that last time I 34:08 countries. And I think that last time I checked their website, they have toned 34:10 checked their website, they have toned 34:10 checked their website, they have toned down their messaging. So you don't see 34:12 down their messaging. So you don't see 34:12 down their messaging. So you don't see the same prominent, you know, you can 34:14 the same prominent, you know, you can 34:14 the same prominent, you know, you can reverse your osteoporosis in 10 minutes 34:16 reverse your osteoporosis in 10 minutes 34:16 reverse your osteoporosis in 10 minutes sort of messaging that I saw on socials 34:18 sort of messaging that I saw on socials 34:18 sort of messaging that I saw on socials or in other places. But I do think that 34:21 or in other places. But I do think that 34:21 or in other places. But I do think that it's misleading to say that there's 34:23 it's misleading to say that there's 34:24 it's misleading to say that there's strong evidence that osteo strong is 34:25 strong evidence that osteo strong is 34:25 strong evidence that osteo strong is effective cuz there isn't. And that 34:27 effective cuz there isn't. And that 34:27 effective cuz there isn't. And that that's my opinion and and it's also 34:29 that's my opinion and and it's also 34:29 that's my opinion and and it's also based on the scoping review that we did 34:31 based on the scoping review that we did 34:31 based on the scoping review that we did that is published. And there's also been 34:33 that is published. And there's also been 34:33 that is published. And there's also been two trials since then that reinforce 34:36 two trials since then that reinforce 34:36 two trials since then that reinforce that. will certainly don't provide 34:37 that. will certainly don't provide 34:37 that. will certainly don't provide additional evidence that it's effective. 34:39 additional evidence that it's effective. 34:39 additional evidence that it's effective. And then the there's there's Osteo Boost 34:42 And then the there's there's Osteo Boost 34:42 And then the there's there's Osteo Boost which is relatively new. So there's not 34:43 which is relatively new. So there's not 34:43 which is relatively new. So there's not as much science that has been done to 34:45 as much science that has been done to 34:45 as much science that has been done to even evaluate the the company itself has 34:48 even evaluate the the company itself has 34:48 even evaluate the the company itself has done one study and I don't think that 34:50 done one study and I don't think that 34:50 done one study and I don't think that the results of that study support a 34:53 the results of that study support a 34:53 the results of that study support a recommendation for using osteob as a 34:56 recommendation for using osteob as a 34:56 recommendation for using osteob as a technology. So I I I don't feel that the 34:58 technology. So I I I don't feel that the 34:58 technology. So I I I don't feel that the evidence in that in that paper suggests 35:00 evidence in that in that paper suggests 35:00 evidence in that in that paper suggests that we should recommend it. So at this 35:02 that we should recommend it. So at this 35:02 that we should recommend it. So at this point I think you my answer if people 35:04 point I think you my answer if people 35:04 point I think you my answer if people ask me they should use osteo boost to 35:06 ask me they should use osteo boost to 35:06 ask me they should use osteo boost to say I I don't think the evidence 35:08 say I I don't think the evidence 35:08 say I I don't think the evidence supports the spending money on it at 35:10 supports the spending money on it at 35:10 supports the spending money on it at this point and there we do need more 35:13 this point and there we do need more 35:13 this point and there we do need more evidence because there really isn't any 35:15 evidence because there really isn't any 35:15 evidence because there really isn't any like there's one study so and it was 35:17 like there's one study so and it was 35:17 like there's one study so and it was done by the company so we would want 35:19 done by the company so we would want 35:19 done by the company so we would want sort of an independent study to kind of 35:22 sort of an independent study to kind of 35:22 sort of an independent study to kind of determine if it's effective. people 35:24 determine if it's effective. people 35:24 determine if it's effective. people have, you know, talked about vibration 35:25 have, you know, talked about vibration 35:25 have, you know, talked about vibration platforms for decades and I don't think 35:28 platforms for decades and I don't think 35:28 platforms for decades and I don't think there's evidence to support the use of 35:29 there's evidence to support the use of 35:29 there's evidence to support the use of vibration platforms either. Many of the 35:31 vibration platforms either. Many of the 35:32 vibration platforms either. Many of the big trials were negative in terms of 35:34 big trials were negative in terms of 35:34 big trials were negative in terms of they they showed it wasn't effective. So 35:37 they they showed it wasn't effective. So 35:37 they they showed it wasn't effective. So I don't advocate for those either. And 35:39 I don't advocate for those either. And 35:39 I don't advocate for those either. And then what else is there? I'm probably 35:41 then what else is there? I'm probably 35:41 then what else is there? I'm probably missing something. 35:41 missing something. 35:41 missing something. >> I know those are the main things. 35:43 >> I know those are the main things. 35:43 >> I know those are the main things. >> Yeah. So so those are the things and 35:45 >> Yeah. So so those are the things and 35:45 >> Yeah. So so those are the things and unfortunately there's and and it's not 35:47 unfortunately there's and and it's not 35:47 unfortunately there's and and it's not and I don't want to like people have 35:48 and I don't want to like people have 35:48 and I don't want to like people have good intentions. they want to develop 35:50 good intentions. they want to develop 35:50 good intentions. they want to develop techniques and solutions that will help 35:52 techniques and solutions that will help 35:52 techniques and solutions that will help people. But sometimes it's hard because 35:54 people. But sometimes it's hard because 35:54 people. But sometimes it's hard because you have a bias and a narrative and then 35:56 you have a bias and a narrative and then 35:56 you have a bias and a narrative and then you know when things come up that aren't 35:58 you know when things come up that aren't 35:58 you know when things come up that aren't aligned with it, it's you your intent 36:01 aligned with it, it's you your intent 36:01 aligned with it, it's you your intent your inclination is to explain it away, 36:03 your inclination is to explain it away, 36:03 your inclination is to explain it away, right? Or you know if you've used his 36:05 right? Or you know if you've used his 36:05 right? Or you know if you've used his device and it made you feel good, you 36:07 device and it made you feel good, you 36:07 device and it made you feel good, you you know you want to promote it, right? 36:09 you know you want to promote it, right? 36:09 you know you want to promote it, right? So and and I I'm the first to say there 36:11 So and and I I'm the first to say there 36:11 So and and I I'm the first to say there also isn't strong evidence for strength 36:12 also isn't strong evidence for strength 36:12 also isn't strong evidence for strength and impact exercise either, right? like 36:14 and impact exercise either, right? like 36:14 and impact exercise either, right? like there's more evidence for that type of 36:16 there's more evidence for that type of 36:16 there's more evidence for that type of exercise than there is for the other 36:17 exercise than there is for the other 36:18 exercise than there is for the other technologies. But even that evidence has 36:19 technologies. But even that evidence has 36:20 technologies. But even that evidence has some as I mentioned earlier there's less 36:22 some as I mentioned earlier there's less 36:22 some as I mentioned earlier there's less certainty there's bias that they're 36:24 certainty there's bias that they're 36:24 certainty there's bias that they're often underpowered. So the only thing 36:25 often underpowered. So the only thing 36:26 often underpowered. So the only thing I'll say though is that there's 36:27 I'll say though is that there's 36:27 I'll say though is that there's definitely evidence that it can improve 36:28 definitely evidence that it can improve 36:28 definitely evidence that it can improve physical functioning and and you know 36:30 physical functioning and and you know 36:30 physical functioning and and you know there are is evidence that it you know 36:32 there are is evidence that it you know 36:32 there are is evidence that it you know strength training has an impact on 36:34 strength training has an impact on 36:34 strength training has an impact on mortality and other outcomes. So even 36:36 mortality and other outcomes. So even 36:36 mortality and other outcomes. So even from that perspective it's worth 36:38 from that perspective it's worth 36:38 from that perspective it's worth recommending. So that's why I don't feel 36:39 recommending. So that's why I don't feel 36:39 recommending. So that's why I don't feel as bad about emphasizing it because hey 36:42 as bad about emphasizing it because hey 36:42 as bad about emphasizing it because hey if we can get a bone benefit that's 36:44 if we can get a bone benefit that's 36:44 if we can get a bone benefit that's great too but there's other reasons to 36:45 great too but there's other reasons to 36:46 great too but there's other reasons to recommend it that are relevant for you 36:48 recommend it that are relevant for you 36:48 recommend it that are relevant for you know a aging and physical functioning. 36:50 know a aging and physical functioning. 36:50 know a aging and physical functioning. And so when we think about you know the 36:52 And so when we think about you know the 36:52 And so when we think about you know the clinical practice guidelines for the 36:54 clinical practice guidelines for the 36:54 clinical practice guidelines for the management of osteoporosis and 36:55 management of osteoporosis and 36:55 management of osteoporosis and prevention of fractures we strongly 36:57 prevention of fractures we strongly 36:57 prevention of fractures we strongly emphasize the balance and functional 36:59 emphasize the balance and functional 36:59 emphasize the balance and functional training because that's where we have 37:00 training because that's where we have 37:00 training because that's where we have high certainty evidence. We do suggest 37:02 high certainty evidence. We do suggest 37:02 high certainty evidence. We do suggest resistance training understanding that 37:04 resistance training understanding that 37:04 resistance training understanding that the our understanding of its effect on 37:06 the our understanding of its effect on 37:06 the our understanding of its effect on bone density is more limited. However, 37:09 bone density is more limited. However, 37:09 bone density is more limited. However, we know that it will improve in physical 37:10 we know that it will improve in physical 37:10 we know that it will improve in physical functioning which patients told us was 37:12 functioning which patients told us was 37:12 functioning which patients told us was important to them and also it you know 37:14 important to them and also it you know 37:14 important to them and also it you know it's it's recommended in national 37:16 it's it's recommended in national 37:16 it's it's recommended in national physical activity guidelines. So it 37:17 physical activity guidelines. So it 37:17 physical activity guidelines. So it makes sense, you know, because it 37:19 makes sense, you know, because it 37:19 makes sense, you know, because it addresses outcomes important to patients 37:21 addresses outcomes important to patients 37:21 addresses outcomes important to patients and because it can have an effect on 37:23 and because it can have an effect on 37:23 and because it can have an effect on other outcomes. And there is some 37:25 other outcomes. And there is some 37:25 other outcomes. And there is some evidence that it might have an effect on 37:26 evidence that it might have an effect on 37:26 evidence that it might have an effect on bone density. Although we do really need 37:28 bone density. Although we do really need 37:28 bone density. Although we do really need to fine-tune 37:30 to fine-tune 37:30 to fine-tune does resistance training have an effect 37:31 does resistance training have an effect 37:32 does resistance training have an effect by itself or do you have to combine it 37:33 by itself or do you have to combine it 37:33 by itself or do you have to combine it with impact? And also does it have to be 37:35 with impact? And also does it have to be 37:35 with impact? And also does it have to be high intensity? That's those are the 37:37 high intensity? That's those are the 37:37 high intensity? That's those are the ants questions that remain unanswered, I 37:39 ants questions that remain unanswered, I 37:39 ants questions that remain unanswered, I think. 37:39 think. 37:39 think. >> Yeah. So it's interesting from a 37:41 >> Yeah. So it's interesting from a 37:41 >> Yeah. So it's interesting from a scientist's perspective because you look 37:43 scientist's perspective because you look 37:43 scientist's perspective because you look at the size of the studies you know you 37:45 at the size of the studies you know you 37:45 at the size of the studies you know you look at all so many different things 37:47 look at all so many different things 37:47 look at all so many different things versus a clinician I want to know the 37:49 versus a clinician I want to know the 37:49 versus a clinician I want to know the science but then you also see what you 37:51 science but then you also see what you 37:51 science but then you also see what you see and you're right regardless of what 37:53 see and you're right regardless of what 37:53 see and you're right regardless of what happens where I have seen you know bone 37:56 happens where I have seen you know bone 37:56 happens where I have seen you know bone density improve I have seen bone density 37:57 density improve I have seen bone density 37:58 density improve I have seen bone density stabilize you know but people are doing 37:59 stabilize you know but people are doing 37:59 stabilize you know but people are doing a lot of things too so I can't say it's 38:01 a lot of things too so I can't say it's 38:01 a lot of things too so I can't say it's absolutely that but it's always 38:03 absolutely that but it's always 38:03 absolutely that but it's always important to go to the science but as 38:04 important to go to the science but as 38:04 important to go to the science but as you said there's no negative there's no 38:06 you said there's no negative there's no 38:06 you said there's no negative there's no negative there's only positive when you 38:08 negative there's only positive when you 38:08 negative there's only positive when you start doing these wonderful exercise 38:10 start doing these wonderful exercise 38:10 start doing these wonderful exercise program. 38:11 program. 38:11 program. >> I mean there is a negative though. So I 38:13 >> I mean there is a negative though. So I 38:13 >> I mean there is a negative though. So I I do think we need to be mindful that 38:15 I do think we need to be mindful that 38:15 I do think we need to be mindful that you will increase your chance of injury. 38:18 you will increase your chance of injury. 38:18 you will increase your chance of injury. So exercise resistance training studies 38:21 So exercise resistance training studies 38:22 So exercise resistance training studies do report that often there is an 38:24 do report that often there is an 38:24 do report that often there is an increased incidence of muscle strains, 38:27 increased incidence of muscle strains, 38:27 increased incidence of muscle strains, muscle soreness, that sort of thing. You 38:30 muscle soreness, that sort of thing. You 38:30 muscle soreness, that sort of thing. You can, you know, by nature, the more 38:32 can, you know, by nature, the more 38:32 can, you know, by nature, the more physically active you are, the more 38:34 physically active you are, the more 38:34 physically active you are, the more you're moving around, the more likely 38:35 you're moving around, the more likely 38:35 you're moving around, the more likely you are to fall. like your exposure to 38:37 you are to fall. like your exposure to 38:37 you are to fall. like your exposure to fall risk is higher. You know, you so so 38:40 fall risk is higher. You know, you so so 38:40 fall risk is higher. You know, you so so you could increase your risk of 38:41 you could increase your risk of 38:41 you could increase your risk of fractures. You know, you can experience 38:44 fractures. You know, you can experience 38:44 fractures. You know, you can experience other other risks. So, but but there's 38:47 other other risks. So, but but there's 38:47 other other risks. So, but but there's risks in everything. So, you have to 38:48 risks in everything. So, you have to 38:48 risks in everything. So, you have to decide like, you know, I I strength 38:51 decide like, you know, I I strength 38:51 decide like, you know, I I strength train regularly and occasionally I pull 38:52 train regularly and occasionally I pull 38:52 train regularly and occasionally I pull a muscle or occasionally I hurt my 38:54 a muscle or occasionally I hurt my 38:54 a muscle or occasionally I hurt my shoulder and this is something that I 38:56 shoulder and this is something that I 38:56 shoulder and this is something that I accept because the benefits of strength 38:57 accept because the benefits of strength 38:57 accept because the benefits of strength training outweigh the the risks of these 39:00 training outweigh the the risks of these 39:00 training outweigh the the risks of these injuries. But there are risks and I 39:02 injuries. But there are risks and I 39:02 injuries. But there are risks and I don't want to downplay them. 39:03 don't want to downplay them. 39:03 don't want to downplay them. >> Oh, absolutely. That's why it's so 39:05 >> Oh, absolutely. That's why it's so 39:05 >> Oh, absolutely. That's why it's so important to you do things safely and 39:08 important to you do things safely and 39:08 important to you do things safely and gradually and with the right guidance.
What yoga can and canu2019t do for your bones 39:10 gradually and with the right guidance. 39:10 gradually and with the right guidance. So let's talk about yoga because you 39:12 So let's talk about yoga because you 39:12 So let's talk about yoga because you know there was research and let's talk 39:14 know there was research and let's talk 39:14 know there was research and let's talk about the quality research. This was 39:16 about the quality research. This was 39:16 about the quality research. This was more years ago you know that and I'll 39:18 more years ago you know that and I'll 39:18 more years ago you know that and I'll still hear this that people are doing 39:20 still hear this that people are doing 39:20 still hear this that people are doing yoga to increase bone density. Now I 39:23 yoga to increase bone density. Now I 39:23 yoga to increase bone density. Now I love yoga pilates when done using 39:25 love yoga pilates when done using 39:25 love yoga pilates when done using osteoporosis precautions but let's set 39:28 osteoporosis precautions but let's set 39:28 osteoporosis precautions but let's set the record straight in terms of what you 39:30 the record straight in terms of what you 39:30 the record straight in terms of what you can achieve through yoga. 39:32 can achieve through yoga. 39:32 can achieve through yoga. >> Yeah. So I I don't my read of the 39:36 >> Yeah. So I I don't my read of the 39:36 >> Yeah. So I I don't my read of the evidence is that yoga is not something 39:39 evidence is that yoga is not something 39:39 evidence is that yoga is not something that has been shown to be effective for 39:41 that has been shown to be effective for 39:41 that has been shown to be effective for improving bone mineral density nor has 39:43 improving bone mineral density nor has 39:43 improving bone mineral density nor has it been shown to be effective for 39:45 it been shown to be effective for 39:45 it been shown to be effective for preventing falls. So unfortunately so 39:47 preventing falls. So unfortunately so 39:48 preventing falls. So unfortunately so and it's interesting because you would 39:49 and it's interesting because you would 39:49 and it's interesting because you would think it would prevent falls but I think 39:50 think it would prevent falls but I think 39:50 think it would prevent falls but I think one of the challenges in the yoga space 39:52 one of the challenges in the yoga space 39:52 one of the challenges in the yoga space is that there's so many different types 39:53 is that there's so many different types 39:53 is that there's so many different types of yoga and ways of applying it and it's 39:56 of yoga and ways of applying it and it's 39:56 of yoga and ways of applying it and it's often taught in a larger group setting 39:58 often taught in a larger group setting 39:58 often taught in a larger group setting where there's not the tailoring. And so 40:00 where there's not the tailoring. And so 40:00 where there's not the tailoring. And so I think that's part of the reason where 40:02 I think that's part of the reason where 40:02 I think that's part of the reason where you know whereas a lot of the fall 40:03 you know whereas a lot of the fall 40:04 you know whereas a lot of the fall prevention interventions are quite 40:05 prevention interventions are quite 40:05 prevention interventions are quite tailored to people's abilities and 40:06 tailored to people's abilities and 40:06 tailored to people's abilities and progressive over time whereas a yoga 40:08 progressive over time whereas a yoga 40:08 progressive over time whereas a yoga intervention is less that. So my guess 40:11 intervention is less that. So my guess 40:11 intervention is less that. So my guess is a it's not studied as much, b it's 40:14 is a it's not studied as much, b it's 40:14 is a it's not studied as much, b it's not it doesn't have some of these 40:16 not it doesn't have some of these 40:16 not it doesn't have some of these characteristics or there the 40:17 characteristics or there the 40:17 characteristics or there the interventions are more variable and that 40:19 interventions are more variable and that 40:19 interventions are more variable and that it may not necessarily be you know 40:22 it may not necessarily be you know 40:22 it may not necessarily be you know including these exercises targeting 40:24 including these exercises targeting 40:24 including these exercises targeting specific specific aspects of balance and 40:27 specific specific aspects of balance and 40:27 specific specific aspects of balance and then also tailoring it and progressing 40:29 then also tailoring it and progressing 40:29 then also tailoring it and progressing it over time. So my that's my guess as 40:31 it over time. So my that's my guess as 40:31 it over time. So my that's my guess as to why the evidence hasn't isn't as 40:34 to why the evidence hasn't isn't as 40:34 to why the evidence hasn't isn't as strong for for yoga for fall prevention 40:37 strong for for yoga for fall prevention 40:37 strong for for yoga for fall prevention and and definitely there isn't the 40:38 and and definitely there isn't the 40:38 and and definitely there isn't the evidence to show that it it can improve 40:40 evidence to show that it it can improve 40:40 evidence to show that it it can improve bone density. So I I also occasionally 40:43 bone density. So I I also occasionally 40:43 bone density. So I I also occasionally enjoy yoga. I think it's something that 40:46 enjoy yoga. I think it's something that 40:46 enjoy yoga. I think it's something that if you enjoy it and you can do it safely 40:48 if you enjoy it and you can do it safely 40:48 if you enjoy it and you can do it safely like by all means just don't do it 40:50 like by all means just don't do it 40:50 like by all means just don't do it instead of the balance and functional 40:53 instead of the balance and functional 40:53 instead of the balance and functional training to prevent falls and or design 40:55 training to prevent falls and or design 40:55 training to prevent falls and or design your yoga so it incorporates aspects to 40:57 your yoga so it incorporates aspects to 40:58 your yoga so it incorporates aspects to challenge those aspects of balance 40:59 challenge those aspects of balance 40:59 challenge those aspects of balance similar to so challenging anticipatory 41:01 similar to so challenging anticipatory 41:01 similar to so challenging anticipatory control dynamic stability reactive 41:03 control dynamic stability reactive 41:03 control dynamic stability reactive control those sorts of things and and 41:05 control those sorts of things and and 41:05 control those sorts of things and and also like don't do it instead of 41:08 also like don't do it instead of 41:08 also like don't do it instead of strength training impact training if 41:09 strength training impact training if 41:09 strength training impact training if your goal is improving bone density. 41:12 your goal is improving bone density. 41:12 your goal is improving bone density. Okay. So, what other things is there 41:14 Okay. So, what other things is there 41:14 Okay. So, what other things is there anything else before we end that you 41:16 anything else before we end that you 41:16 anything else before we end that you want to share with people that is 41:18 want to share with people that is 41:18 want to share with people that is important from your perspective as a 41:20 important from your perspective as a 41:20 important from your perspective as a researcher solely on exercise? So, 41:22 researcher solely on exercise? So, 41:22 researcher solely on exercise? So, that's what you know this is what you do 41:25 that's what you know this is what you do 41:25 that's what you know this is what you do and so is there anything else that I 41:26 and so is there anything else that I 41:26 and so is there anything else that I miss that you think is really important 41:28 miss that you think is really important 41:28 miss that you think is really important to share? Yeah, I think a lot of people
How to tell good bone-health information from hype 41:30 to share? Yeah, I think a lot of people 41:30 to share? Yeah, I think a lot of people are getting their information from, you 41:33 are getting their information from, you 41:33 are getting their information from, you know, social media, from AI, a bunch of 41:36 know, social media, from AI, a bunch of 41:36 know, social media, from AI, a bunch of places. And, you know, the information 41:38 places. And, you know, the information 41:38 places. And, you know, the information is only as good as the like root source, 41:42 is only as good as the like root source, 41:42 is only as good as the like root source, right? And so, unfortunately, even 41:45 right? And so, unfortunately, even 41:45 right? And so, unfortunately, even people who are interpreting science, 41:47 people who are interpreting science, 41:47 people who are interpreting science, there's a lot of studies that are not 41:49 there's a lot of studies that are not 41:49 there's a lot of studies that are not well done or not inter even the authors 41:51 well done or not inter even the authors 41:51 well done or not inter even the authors are not interpreting them correctly. And 41:53 are not interpreting them correctly. And 41:53 are not interpreting them correctly. And so then people are reading that science 41:54 so then people are reading that science 41:54 so then people are reading that science or AI is reading that science and 41:56 or AI is reading that science and 41:56 or AI is reading that science and interpreting it in accordance with the 41:58 interpreting it in accordance with the 41:58 interpreting it in accordance with the authors which so it's perpetuating these 42:01 authors which so it's perpetuating these 42:01 authors which so it's perpetuating these inaccurate interpretations. So you 42:04 inaccurate interpretations. So you 42:04 inaccurate interpretations. So you really if you want to know something 42:07 really if you want to know something 42:07 really if you want to know something about an area you really have to follow 42:10 about an area you really have to follow 42:10 about an area you really have to follow or seek out the science as interpreted 42:13 or seek out the science as interpreted 42:13 or seek out the science as interpreted by a real expert in that area and it's 42:15 by a real expert in that area and it's 42:15 by a real expert in that area and it's getting increasingly difficult to 42:17 getting increasingly difficult to 42:17 getting increasingly difficult to identify experts in those areas. So I 42:20 identify experts in those areas. So I 42:20 identify experts in those areas. So I think and and maybe even triangulating 42:22 think and and maybe even triangulating 42:22 think and and maybe even triangulating and so when you hear people saying 42:23 and so when you hear people saying 42:23 and so when you hear people saying different things like what are these the 42:26 different things like what are these the 42:26 different things like what are these the nuances and I think if someone is saying 42:28 nuances and I think if someone is saying 42:28 nuances and I think if someone is saying stuff and there isn't nuance if they're 42:30 stuff and there isn't nuance if they're 42:30 stuff and there isn't nuance if they're not saying this is where we have high 42:31 not saying this is where we have high 42:32 not saying this is where we have high certainty and this is where we don't or 42:33 certainty and this is where we don't or 42:33 certainty and this is where we don't or this is kind of if they're not waffling 42:35 this is kind of if they're not waffling 42:35 this is kind of if they're not waffling at all if they're saying number one way 42:37 at all if they're saying number one way 42:37 at all if they're saying number one way to do this and this is the only way like 42:39 to do this and this is the only way like 42:39 to do this and this is the only way like this is where you would start to 42:40 this is where you would start to 42:40 this is where you would start to question I think so you know and and the 42:42 question I think so you know and and the 42:42 question I think so you know and and the problem is like I'm a scientist and I 42:43 problem is like I'm a scientist and I 42:43 problem is like I'm a scientist and I I'm on social media and we do try to 42:45 I'm on social media and we do try to 42:45 I'm on social media and we do try to post things we have a YouTube channel 42:46 post things we have a YouTube channel 42:46 post things we have a YouTube channel Bones Lab we have everyone why don't you 42:49 Bones Lab we have everyone why don't you 42:49 Bones Lab we have everyone why don't you Just it'll be in the show notes, but 42:51 Just it'll be in the show notes, but 42:51 Just it'll be in the show notes, but just tell everyone the URL. This is 42:53 just tell everyone the URL. This is 42:53 just tell everyone the URL. This is really good. 42:54 really good. 42:54 really good. >> Yeah. So, we have an a website. It's 42:57 >> Yeah. So, we have an a website. It's 42:57 >> Yeah. So, we have an a website. It's boneslab.ca 42:58 boneslab.ca 42:58 boneslab.ca and we actually have a newsletter that 43:00 and we actually have a newsletter that 43:00 and we actually have a newsletter that we send out a few times a year where we 43:02 we send out a few times a year where we 43:02 we send out a few times a year where we tell people about new blog posts or new 43:05 tell people about new blog posts or new 43:05 tell people about new blog posts or new information or if there's a new study 43:06 information or if there's a new study 43:06 information or if there's a new study happening and they can actually sign up 43:08 happening and they can actually sign up 43:08 happening and they can actually sign up for our newsletter on that web page. And 43:10 for our newsletter on that web page. And 43:10 for our newsletter on that web page. And then we will also post content 43:12 then we will also post content 43:12 then we will also post content occasionally like we create infographics 43:14 occasionally like we create infographics 43:14 occasionally like we create infographics or other things and we'll post them 43:15 or other things and we'll post them 43:15 or other things and we'll post them there. So, if people want to stay 43:17 there. So, if people want to stay 43:17 there. So, if people want to stay informed around what we're doing, that's 43:19 informed around what we're doing, that's 43:19 informed around what we're doing, that's the best way is to sign up for our 43:20 the best way is to sign up for our 43:20 the best way is to sign up for our newsletter and use that and and navigate 43:22 newsletter and use that and and navigate 43:22 newsletter and use that and and navigate our website in addition to our social 43:25 our website in addition to our social 43:25 our website in addition to our social media channels. 43:26 media channels. 43:26 media channels. >> Oh, that's great. I'll have all of that 43:27 >> Oh, that's great. I'll have all of that 43:28 >> Oh, that's great. I'll have all of that in the show notes for everybody. 43:29 in the show notes for everybody. 43:29 in the show notes for everybody. >> But I don't as a scientist have a lot of 43:31 >> But I don't as a scientist have a lot of 43:32 >> But I don't as a scientist have a lot of time to carve out to do social media 43:33 time to carve out to do social media 43:33 time to carve out to do social media stuff. So, I try to do it and put it out 43:36 stuff. So, I try to do it and put it out 43:36 stuff. So, I try to do it and put it out there, but ultimately like it is really 43:39 there, but ultimately like it is really 43:39 there, but ultimately like it is really challenging for scientists to to have 43:40 challenging for scientists to to have 43:40 challenging for scientists to to have that time to put stuff out there. So, so 43:42 that time to put stuff out there. So, so 43:42 that time to put stuff out there. So, so you do want to try to find accurate 43:45 you do want to try to find accurate 43:45 you do want to try to find accurate sources, but also there's give us that 43:47 sources, but also there's give us that 43:47 sources, but also there's give us that grace that we don't always have time to 43:49 grace that we don't always have time to 43:49 grace that we don't always have time to post every day and you know we don't 43:51 post every day and you know we don't 43:51 post every day and you know we don't always have all the answers. So, I think 43:53 always have all the answers. So, I think 43:53 always have all the answers. So, I think you know hopefully we'll have additional 43:56 you know hopefully we'll have additional 43:56 you know hopefully we'll have additional findings to share with you in a year, 43:58 findings to share with you in a year, 43:58 findings to share with you in a year, you know, as we analyze the results of 43:59 you know, as we analyze the results of 43:59 you know, as we analyze the results of some of our studies. But I'm happy to 44:02 some of our studies. But I'm happy to 44:02 some of our studies. But I'm happy to >> happy to to chat again for sure. Oh, 44:05 >> happy to to chat again for sure. Oh, 44:05 >> happy to to chat again for sure. Oh, well this has been so wonderful and I 44:08 well this has been so wonderful and I 44:08 well this has been so wonderful and I always appreciate taking the time to 44:10 always appreciate taking the time to 44:10 always appreciate taking the time to share this with us and Osteoporosis 44:12 share this with us and Osteoporosis 44:12 share this with us and Osteoporosis Canada has really done a good job and 44:15 Canada has really done a good job and 44:15 Canada has really done a good job and added so much to the conversation and I 44:18 added so much to the conversation and I 44:18 added so much to the conversation and I just you know I'm very appreciative of 44:20 just you know I'm very appreciative of 44:20 just you know I'm very appreciative of everything they've done in terms of and 44:22 everything they've done in terms of and 44:22 everything they've done in terms of and you know the bones lab and it's really 44:25 you know the bones lab and it's really 44:25 you know the bones lab and it's really wonderful that your you know what your 44:27 wonderful that your you know what your 44:27 wonderful that your you know what your mission is and you know it's I think 44:30 mission is and you know it's I think 44:30 mission is and you know it's I think everybody appreciates that. So, we're 44:32 everybody appreciates that. So, we're 44:32 everybody appreciates that. So, we're very grateful to you. 44:34 very grateful to you. 44:34 very grateful to you. >> Yeah. Thanks very much. We, you know, 44:35 >> Yeah. Thanks very much. We, you know, 44:35 >> Yeah. Thanks very much. We, you know, it's I'm very passionate about making 44:38 it's I'm very passionate about making 44:38 it's I'm very passionate about making sure that we share the science that we 44:39 sure that we share the science that we 44:39 sure that we share the science that we do. So, want to continue doing that and 44:42 do. So, want to continue doing that and 44:42 do. So, want to continue doing that and yeah. 44:43 yeah. 44:43 yeah. >> Oh, well, thank you so much. It's always 44:45 >> Oh, well, thank you so much. It's always 44:45 >> Oh, well, thank you so much. It's always a pleasure and hopefully I'll see you 44:47 a pleasure and hopefully I'll see you 44:47 a pleasure and hopefully I'll see you less in less time than I think last time 44:50 less in less time than I think last time 44:50 less in less time than I think last time was maybe three years or so that you 44:53 was maybe three years or so that you 44:53 was maybe three years or so that you came on the summit. So, yeah. 44:55 came on the summit. So, yeah. 44:55 came on the summit. So, yeah. >> No, thanks for having me. It's been a 44:56 >> No, thanks for having me. It's been a 44:56 >> No, thanks for having me. It's been a pleasure. 44:57 pleasure. 44:57 pleasure. >> Oh, thanks so much, Laura. 44:59 >> Oh, thanks so much, Laura. 44:59 >> Oh, thanks so much, Laura. So now you've heard it straight from the 45:01 So now you've heard it straight from the 45:01 So now you've heard it straight from the scientist. So at the end of the day, 45:04 scientist. So at the end of the day, 45:04 scientist. So at the end of the day, what did she recommend? Number one, 45:07 what did she recommend? Number one, 45:07 what did she recommend? Number one, balance exercises to prevent falls and 45:10 balance exercises to prevent falls and 45:10 balance exercises to prevent falls and fractures and all the different types. 45:12 fractures and all the different types. 45:12 fractures and all the different types. Number two, strength resistance and 45:15 Number two, strength resistance and 45:15 Number two, strength resistance and impact training. But again, doing that 45:18 impact training. But again, doing that 45:18 impact training. But again, doing that very safely, starting slow, meeting you 45:20 very safely, starting slow, meeting you 45:20 very safely, starting slow, meeting you where you're at. And I always think if 45:23 where you're at. And I always think if 45:23 where you're at. And I always think if you can to have a physical therapist or 45:26 you can to have a physical therapist or 45:26 you can to have a physical therapist or have someone assist you with that to 45:28 have someone assist you with that to 45:28 have someone assist you with that to make sure you're doing it safely. And 45:30 make sure you're doing it safely. And 45:30 make sure you're doing it safely. And then we talked about the different 45:31 then we talked about the different 45:31 then we talked about the different things that are available and what is 45:34 things that are available and what is 45:34 things that are available and what is the research on them. And I think this 45:36 the research on them. And I think this 45:36 the research on them. And I think this is an important point because it's so 45:38 is an important point because it's so 45:38 is an important point because it's so easy to want to oh yeah that sounds 45:41 easy to want to oh yeah that sounds 45:41 easy to want to oh yeah that sounds great just go ahead and get something. 45:43 great just go ahead and get something. 45:44 great just go ahead and get something. But as I as she said we need to really 45:46 But as I as she said we need to really 45:46 But as I as she said we need to really look at the research and really see 45:49 look at the research and really see 45:49 look at the research and really see what's been shown. And that's what I try 45:50 what's been shown. And that's what I try 45:50 what's been shown. And that's what I try to do because knowledge is power and we 45:53 to do because knowledge is power and we 45:53 to do because knowledge is power and we want to put our efforts into things that 45:55 want to put our efforts into things that 45:56 want to put our efforts into things that work. And the good news though, because 45:57 work. And the good news though, because 45:57 work. And the good news though, because I've been doing this now with bone 45:59 I've been doing this now with bone 45:59 I've been doing this now with bone health for, you know, for over 30 years, 46:02 health for, you know, for over 30 years, 46:02 health for, you know, for over 30 years, that when you do, things do improve and 46:05 that when you do, things do improve and 46:05 that when you do, things do improve and it's just such a win-win is what I see 46:09 it's just such a win-win is what I see 46:09 it's just such a win-win is what I see on a daily basis. So, thank you so much 46:12 on a daily basis. So, thank you so much 46:12 on a daily basis. So, thank you so much for tuning in. And for those who don't 46:14 for tuning in. And for those who don't 46:14 for tuning in. And for those who don't know, I do have a membership program 46:17 know, I do have a membership program 46:17 know, I do have a membership program where every month we have a 2hour Q&A 46:20 where every month we have a 2hour Q&A 46:20 where every month we have a 2hour Q&A where if you have questions on different 46:22 where if you have questions on different 46:22 where if you have questions on different devices, what do you think? I answer 46:24 devices, what do you think? I answer 46:24 devices, what do you think? I answer those with the research. So feel free to 46:28 those with the research. So feel free to 46:28 those with the research. So feel free to look into that. It's called the Happy 46:30 look into that. It's called the Happy 46:30 look into that. It's called the Happy Bones Club. And you know, if you join, 46:33 Bones Club. And you know, if you join, 46:33 Bones Club. And you know, if you join, we have so much fun. It's full of all 46:34 we have so much fun. It's full of all 46:34 we have so much fun. It's full of all sorts of good things. But anyway, thank 46:36 sorts of good things. But anyway, thank 46:36 sorts of good things. But anyway, thank you so much for tuning in and I [music] 46:38 you so much for tuning in and I [music] 46:38 you so much for tuning in and I [music] look forward to seeing you on the next 46:41 look forward to seeing you on the next 46:41 look forward to seeing you on the next episode.
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