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--EPISODE OVERVIEW--
In this interview with Dr. Lora Giangregorio PhD, we discuss evidence-based approaches to building bone, reducing fracture risk, and properly exercising with osteoporosis.
--RESOURCES MENTIONED--
**Find the show notes @ https://bonecoach.com/osteoporosis-exercises-lora-giangregorio/
--EPISODE TIMELINE--
2:18 Who is Dr. Lora Giangregorio
6:18 Two different types of stimuli: muscle pulling on bone and impact. The most effective interventions use one or both in combination.
7:02 How different sports affect your bones (including tennis)
8:27 “The exercise program that a person with osteoporosis would do isn’t that different than one that someone that doesn’t have osteoporosis would do” (with the exception of activities that increase fracture)
11:48 Impact exercises are hard to introduce for those who haven’t done it before
12:22 Muscle pulls on bone to make them stronger
13:42 What types of exercise builds bone? Research says resistance training and dynamic impact
14:09 Swimmers and long-distance running don’t provide varied impact
15:04 Best rep range and percentage of effort for bone-building?
15:48 If just starting resistance training… start with good form and lower weight then build from there.
17:22 The studies that show an effect are more intense in the 5-10 range.
20:45 Can you target specific areas with exercise, or does bone-building occur universally? Bone response tends to be site-specific.
21:07 Australian Study with large response in spine.
21:39 Spine has much more trabecular bone which is much more metabolically active and likely to respond first. Harder in femoral neck.
24:53 Liftmor trial: types of lifts used
26:29 Two things for preventing fracture? Increase bone strength and reduce applied loads
29:15 Why it’s tricky to interpret spinal bone density over time? Be wary of big changes in short periods of time.
29:52 Osteoarthritis, spinal stenosis, scoliosis, ankylosing spondylitis… working around.
32:30 As the risk increases… so too does the need for an exercise physiologist.
33:38 What is BoneFit?
36:14 Overhead shoulder presses and axial load impact on fracture.
38:41 “Twisty or flexy”... a new medical term! (jk)
39:08 Lora’s work with Osteoporosis Canada
40:43 What’s the “one” exercise program for everyone with osteoporosis.
44:36 Lora’s team currently has ongoing clinical trials of strength training in people with low bone mass.
46:23 Want to think about the balance between risk vs benefit
48:50 Axial loading (overhead lifts) with vertebral fracture… proceed with caution.
51:27 Hopping and jumping for BMD… what to do first.
53:41 Weighted vests. Why Lora wouldn’t go out walking with one.
58:30 Where you can find Lora and her work.
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--MEDICAL DISCLAIMER--
The information contained within this episode should not be considered medical advice. Always consult with your healthcare team and trained medical professionals before making any medical decisions and changes to your diet, lifestyle, and exercise routine.
--CLOSING NOTE FROM BONE COACH--
I'm here to support you to better health and stronger bones. If you're newly-diagnosed with osteoporosis or your recent DXA results still show bone loss... click this link to head to https://bonecoach.com and learn what you need to do RIGHT NOW to improve.
Kevin
Your Bone Coach
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