• It’s a Cookbook
    It’s a Philosophy
    It’s a Resource
logologologologo
  • FoodTrients 101 –
  • News –
      • Age Gracefully with Grace O
      • Ginger Hultin, Nutrition
      • Mark Rosenberg, MD
      • Robert Tostado, MD
      • Anti-Aging –
      • Beauty –
      • Food –
      • Health –
      • Exercise –
      • Celiac –
      • Life Extension
      • Books We Love –
      • FoodTrients Guides –
      • Newsletter –
      • capsule full of good foodAre Supplements Safe for You?
      • woman doing yogaSecrets of the Lymphatic System
      • woman fanning herselfWomen, Food, and Hormones: A Plan
      • "collagen" written on a chalkboardSave Your Eyes with Collagen
  • Recipes –
    • SEARCH BY:

      • Category:

      • Starters –
      • Soups –
      • Salads –
      • Main Dishes –
      • Sides –
      • Desserts –
      • Drinks –
      • Extras –
      • Spice Mixes –
      • All Recipes –
      • Or Search By:

      • Anti-inflammatory –
      • Antioxidant –
      • Beauty –
      • Detox –
      • Disease Prevention –
      • Gut Health –
      • Immunity Booster –
      • Mind –
      • Strength –
      • buffalo meat slidersBuffalo Sliders with Cranberries
      • exotic fruit and granolaExotic Fruit Salad with Granola
      • Green Tea NoodlesGreen Tea Noodles with Edamame
      • chocolate mousseDark Chocolate Mousse
  • Resources –
  • About –
  • Shop –
  • Media –
  • Home Page
  • News
    • Age Gracefully
    • Anti-Aging
    • Beauty
    • Food
    • Ginger Hultin, MS RDN CSO
    • Health
    • Newsletter
  • Recipes
    • Starters
    • Soups
    • Salads
    • Main Dishes
    • Sides
    • Desserts
    • Drinks
    • Extras
    • Spice Mixes
  • Resources
    • Anti-Aging Resources
    • Health
    • Eating Well
    • Books We Love
  • About
    • About Grace O
    • Experts and Advisors
    • Contact Us
    • Facebook
    • Instagram
    • YouTube
    • Pinterest
  • Shop
  • Media
    • In the Media
    • Press Releases
    • Videos
            No results See all results
            ✕
                      No results See all results

                      Men: Reverse Age-Related Bone Loss Doing This

                      Published by Dr. Mark Rosenberg

                      SP004829

                      Osteoporosis is more often thought of as a condition that affects women as they get older. Their skeletal frames are generally smaller than men and their bones can be less dense. That’s because most men and women typically don’t engage in the same type of physical activities. But, you may be surprised to know that many men also develop osteoporosis as they get older as well. If you’re an older man, you’ll want to know what you can do to prevent and/or reverse bone loss.

                      Men Get Osteoporosis Too – The Right Exercise Can Reverse It

                      Though we usually think of men as having bigger, stronger, denser bones, over 16 million older men in the United States actually have low bone mass. And you could be one of them. This leaves you at high risk for developing both osteoporosis and devastating fractures.

                      Many men’s exercise programs focus on building muscle mass to offset muscle decrease as men age. And that’s a good thing, but exercise that focuses on building density in bones is also needed.

                      That’s where the research out of the University of Missouri Columbia comes in. Researchers in the Nutrition and Exercise Physiology Department there found that jumping and specific weight “loading” exercise dramatically increased bone in the older men they studied.

                      The researchers focused on 38 middle-aged, physically active, relatively healthy men who completed either a jumping, or weight lifting, program for a year, 60-120 minutes per week. The men also supplemented their diets with calcium and Vitamin D. The men’s bone mass was measured at the beginning and then at 6 and 12 month intervals using special x-ray scans of their entire body.

                      The results showed that the men’s bone density in their whole body and lumbar spine greatly increased in only 6 months in either the jumping or weight lifting programs. This increase was also maintained, or greater, at the 12-month interval. However, hip bone density increases only occurred in the men who also did weight training.

                      The researchers found that only specific “weight loading” type exercise benefitted the density of the hip and spine. These include exercises like squats, lunges, dead lift (weights), and the overhead press. The intensity of these exercises also need to increase over time, the researchers found, to build strength. Rest periods were also important in the bone building process in a stimulate, rest, grow type of pattern. The researchers concluded that this type of exercise should be done on a preventative basis to ward off bone loss. But, they advised that it could also be done on a prescription basis to help men with low bone mass, or osteoporosis, rebuild bone.

                      How You Can Build Your Bone Density

                      You don’t need to participate in a big University study to be successful at re-building your bone density. In fact, you don’t even have to go to a gym, but you may like to get a trainer to teach you proper exercise form to prevent injury. If you haven’t been told you have low bone mass before, you may want to ask your doctor for a DEXA scan to see what shape your bones are in and be sure you’re bones and muscles are in good enough shape to start a building program.

                      The following are a few simple exercises you can do to help you build bone. Do them 3-4 times a week. But, first, before you start exercising, always do a good 10 minute stretch with the following:

                      • Reach your hands over your head and touch the floor several times.
                      • Bend side to side with one arm held above, pointing toward the ceiling, then repeat other side.
                      • Hold onto a table top, or chair back, and extend your leg backward. Flex your heel toward the floor to stretch thigh, hamstring and foot muscles.
                      • Do arm circles 20 rotations forward, 20 back with palms up.
                      • Extend one arm across your chest, take hold of it with your free arm, gently pull it further across to feel a stretch in the backs of your arms. Repeat other side.

                      Then, once you’re warmed up, here are 4 simple ways to strengthen your bones:

                      1. Hip kick. Hold onto a table top, chair, or brace against a wall. You can even do this while waiting for your coffee to brew, water to boil, etc. Then, lift your right leg out to the side, until you feel tension in your hip muscle. Return your leg to starting position, then lift it out behind you, return to position, then out in front of you. Repeat a set of 8 exercises then turn to the other side, and repeat exercise on the left leg for 8 repetitions. As you build strength, add ankle weights to increase stress on the bone.

                      2. Chair rise. Many people can’t get up from a chair or couch without using their hands. Sit at the edge of the chair/couch, and clasp your arms in front of you, feet planted firmly on the floor. Shift your weight onto your feet and stand without using your hands. It may take some practice to master this, but it helps build bone (and muscle) strength in the hips, lower spine, and thighs.

                      3. Hard-Step/Jump Dance. This can be any dance where your feet impact the floor forcefully, but carefully. Dances like hip-hop, zumba, and even jumping side to side, helps build dense lower spine, hip, thigh, calf and ankle bones. Be sure to wear good supportive, non-slip athletic shoes though. Mini-rebounders also work well and actually help you do jumping jacks and squat jumps. Turn on the music and bounce.

                      4. Basketball. Running around on a basketball floor or cement, jumping to make a shot, are excellent moves to build bone density throughout your entire body. Get a friend to play with you or go solo, but spend at least 20-30 minutes at it.

                      If you belong to a gym, ask a trainer to show you some good weight lifting techniques that include squatting, lunges and dead lifts. Start with lighter weights until you’ve got the proper form down. Before you know it, you’ll start feeling greater strength in your movements.

                      Share
                      Dr. Mark Rosenberg
                      Dr. Mark Rosenberg
                      Dr. Mark Rosenberg received his doctorate from Georgetown University School of Medicine in 1988 and has been involved with drug research since 1991. With numerous certifications in several different fields of medicine, psychology, healthy aging and fitness, Dr. Rosenberg has a wide breadth of experience in both the public and private sector with particular expertise in both the mechanism of cancer treatment failure and in treating obesity. He currently is researching new compounds to treat cancer and obesity, including receiving approval status for an investigational new drug that works with chemotherapy and a patent pending for an oral appetite suppressant. He is currently President of the Institute for Healthy Aging, Program Director of the Integrative Cancer Fellowship, and Chief Medical Officer of Rose Pharmaceuticals. His work has been published in various trade and academic journals. In addition to his many medical certifications, he also personally committed to physical fitness and is a certified physical fitness trainer.

                      Sign Up to get our
                      NEWSLETTER FREE

                      Select list(s) to subscribe to


                      By submitting this form, you are consenting to receive marketing emails from: FoodTrients, 14011 Ventura Blvd., Sherman Oaks, CA, 91423, http://www.foodtrients.com. You can revoke your consent to receive emails at any time by using the SafeUnsubscribe® link, found at the bottom of every email. Emails are serviced by Constant Contact

                      Latest Articles

                      • 0
                        Can Supplements Help Certain Health Conditions?
                        July 6, 2022
                      • Pre Order Cookbook0
                        Anti-Aging Dishes from Around the World
                        July 4, 2022
                      • Summertime Chicken
                        Mexican-inspired Summertime Grilled Chicken
                        July 4, 2022
                      • Beautiful Bounty: The Stone Fruits of Summer
                        July 4, 2022
                      • Make An Inexpensive “Anti-Aging Serum” At Home
                        July 4, 2022

                      SEE MORE

                      ABOUT

                      • Grace O
                      • Our Experts
                      • FoodTrients
                      • Board of Advisors
                      • FAQs

                      EXPLORE

                      • Age Gracefully by Grace O
                      • News
                      • Recipes
                      • Our Guides
                      • Resources
                      • Shop
                      • Media

                      CONNECT

                      • Contact Us
                      • Subscribe
                      • Facebook
                      • Pinterest
                      • Instagram
                      • Twitter
                      • YouTube

                      SIGN UP for our NEWSLETTER

                      Nourish your week! Get the latest wellness news and delicious recipes to help you age better.

                      Select list(s) to subscribe to


                      By submitting this form, you are consenting to receive marketing emails from: FoodTrients, 14011 Ventura Blvd., Sherman Oaks, CA, 91423, http://www.foodtrients.com. You can revoke your consent to receive emails at any time by using the SafeUnsubscribe® link, found at the bottom of every email. Emails are serviced by Constant Contact

                      FoodTrients Trademark™ and copyright © 2011-2022 Triple G Enterprises. I Terms and Conditions I Privacy

                      This website is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment. FoodTrients – A Recipe for Aging Beautifully Grace O, author and creator of FoodTrients® -- a philosophy, a cookbook and a resource -- has a new cookbook dedicated to age-defying and delicious recipes, The Age Beautifully Cookbook: Easy and Exotic Longevity Secrets from Around the World, which provides one hundred-plus recipes that promote health and well-being. The recipes are built on foundations of modern scientific research and ancient knowledge of medicinal herbs and natural ingredients from around the world. Since the publication of her first anti-aging book, The Age GRACEfully Cookbook, Grace O has identified eight categories of FoodTrients benefits (Anti-inflammatory, Antioxidant, Immune Booster, Disease Prevention, Beauty, Strength, Mind, and Weight Loss) that are essential to fighting aging, which show how specific foods, herbs, and spices in the recipes help keep skin looking younger, prevent the diseases of aging, and increase energy and vitality. Grace O combines more exotic ingredients that add age-fighting benefits to familiar recipe favorites.

                                No results See all results