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Should you strength train for osteoporosis?

Can you build bone with exercise? Dr. Brown discusses the increasingly important role of exercise in building bone! → Want to learn everything you need to manage & reverse your osteoporosis/osteopenia naturally in one inspiring weekend with Dr. Brown? Join our bone health retreat & workshop! Learn more here: https://shop.betterbones.com/pages/lo... → If you are interested in working with Dr. Brown to develop a personalized natural bone health program, read more about consultations here: https://www.betterbones.com/consultat... → Would you like your questions answered by Dr. Brown? Comment below and she may address them in a future video! Check out our website! → http:// www.betterbones.com Want to connect with Better Bones on social media? Like on Facebook →   / betterbonesbetterbody   ​Follow on Twitter →   / drsusanbrown   ​Follow our Instagram →   / betterbonesbetterbody   ​Check out our Pinterest →   / betterbonesbetterbody   #osteoporosis #osteopenia #bonemass #bonehealth #weightandbonemass #womenshealth #drsusanbrown #betterbonesbetterbody #preventosteoporosis Exercise for bone health: patreon.com/betterbones Transcription: hello everyone this is dr. Susan brown at the Center for better bones today I'm gonna take a couple minutes and talk about strength training in fact this is the topic that Gina discussed in the exercise evolution Channel this week so I'm gonna amplify a little on this as we age we lose a lot of muscle and you can see you can see this chart how the process happens there's a thing called sarcopenia that's loss of muscle I wrote a blog on it recently a very nice vlog you're gonna see you go from sarcopenia losing muscle to losing strength have any of you noticed it's like harder to open those jars harder to do the things you used to do a loss of power and then eventually frailty and disability I've seen many people who were incapacitated not because they broke their bones and they were even hunched over but it wasn't because of fractures it was because of muscle weakness so it's really important that we want to keep our muscles strong lifelong and I'm going to tell you one really big secret that there's such a close link between muscle size and strength and bone that the Koreans are now maybe even bypassing bone density tests and looking at muscle size I personally believe that's a great index of strength is the muscle strength the power in the muscle size so who's at risk for sarcopenia for loss of muscle mass well actually it's interesting in a sense everyone is at risk because as we go from 35 to 85 the average woman is going to lose 45 percent of her muscle mass that would take many people into sarcopenia and 45 percent of her bone mass so for everyone with age it's it is a question of maintaining enough muscle mass to be really strong and do everything you want to do there's some very interesting fun tests to see how much muscle strength you have one is this called sit and stand test where you actually sit in the chair and you jump up and you see how many times you can sit and come up in a minute we had some fun in the office doing this we got the 50 times and that was pretty good I hear there's some athletes that can get the 75 somebody even rumoured a hum 100 but I don't know so you might sit down at home get a little stopwatch to see how many times you can sit and stand within one minute it's a great aerobic exercise but it also measures the strength of the legs another great way to measure strength are these little hand meters in fact these are used in research to see the strength of the muscle of the arm and actually the strength of the wrist the strength of the hand grip is a good predictor of other body strengths I was at a party recently I sent this around we all measured ourselves and I didn't come up as good as I should so I have to work more on this but if you the measurement of the grip strength is a very important measure that reflects spinal density and total body strength used in many studies we've linked people I think on the better bone shop you can find some links to get these meters on Amazon if you want and of course then there's these really simple strengtheners you know these strips strengtheners it's a great idea when you're sitting around just reading or relaxing to work on building those muscles so there's several ways to test you might have fun with a sit and stand test or get yourself one of these grip meters it's such an important question this question of losing muscle mass because people become often often they can't get up I know I knew a woman who was 85 she could not get up she couldn't stand up by herself now her bones were ok but she couldn't stand up because of muscle weakness you don't want to end up like that so you want to be really careful to do an