Comments on: Age Well, Avoid Osteoporosis: It’s Easier Than You Think

By: Mark Sisson

Mark Sisson — Fri, 14 Sep 2007 16:16:36 +0000

Brian, yes, you’re right on all counts. Without having details for a specific individual I am making a general recommendation, with the assumption being this would work for someone just getting started with exercise.

By: Brian A

Brian A — Fri, 14 Sep 2007 14:56:50 +0000

Seems like ankle weights and 5lb. dumbbells would be too light to gain any real improvements. So my bones go from being able to handle X to being able to handle X+5lbs - how does that help me? It might be a place to start, but the prescription should be the same as any other strength-building routine - increase the resistance over time for real benefits. One only has to search for the stories about 60- or 70-year old bodybuilders to find that there’s no reason seasoned citizens should ‘take it easy’ with such light weights.

By: Mike OD

Mike OD — Tue, 11 Sep 2007 22:00:30 +0000

I agree with using real resistance. Heavy stress on the bones will generate the neccessary response for the bones needing to be stronger and thicker. I would say the most important and safe for anyone (if they know real technique) is the bar deadlift. It can be 30 lbs…or 300lb…once you learn how to do it, it’s amazing the results and bone building stimulus one can get. There is no such thing as a dangerous compound exercise in my book, just someone who is doing it completely wrong or lacks the proper instruction. Doing machine curls aint gonna cut it. Just from a trainers pov.

That and get out in the sun for your Vit D daily. I am sure all that flourescent lighting is just sucking the life out of our bones.

Also more alkaline vegetables and less acidic grains and dairy. So our body doesn’t have to take magnesium and calcium from our body to balance our PH.

By: Mark Sisson

Mark Sisson — Tue, 11 Sep 2007 19:01:08 +0000

Bamagal…of course…Thanks for catching that.

Oxy, walking is weight-bearing activity. Hiking. Light weights - doesn’t have to be too strenuous. E.g. 5 pound hand weights, or walk with ankle weights, etc. Hope that helps.

By: Oxybeles

Oxybeles — Tue, 11 Sep 2007 18:53:24 +0000

What does recommend for the elderly in the *0 Year Category when it comes to exercise? Clearly walking, but what form of resistance training is reasonable?

By: BamaGal

BamaGal — Tue, 11 Sep 2007 18:22:35 +0000

I agree with you on the calcium, magnesium, Vitamin D—but phosphorus competes with calcium in the body. Zinc is another good supplement—it helps in the activation of vitamin D in the body.