Lift More Study Boosts Spinal BMD by 4% in 8 Months
P
Peter Attia MD podcast episode with Belinda Beck on October 21, 2024
General HealthExercise
Story of claim
The Lift More study, involving twice-weekly 30-minute heavy lifting sessions, improved spinal BMD by 4% and cortical thickness at the hip by 13% in postmenopausal women over 60.
- Goal: Improve bone density and strength in postmenopausal women.
- Proof: Study results showed a 4% increase in spinal BMD and 13% cortical thickening at the hip, indicating improved bone strength.
- Nuances:
- Twice-weekly sessions include exercises like squats and deadlifts.
- Supervised training essential for safety and effectiveness.
- Participants experienced improved posture and daily functioning.
- Impact on Life: Participants reported feeling stronger, more independent, and improved posture, enhancing their quality of life.
Investments
- Price: Cost of gym membership or personal trainer fees.
- Time: 30 minutes twice a week (8-month intervention)
- Effort: Commitment to regular supervised heavy lifting sessions.
Risks
Potential risk of injury without professional supervision. Heavy lifting requires proper technique to avoid fractures.
Alternatives
- Lower intensity programs like walking and stretching, but with less benefit on bone density.
Get Started 🚀
- Consult with a physiotherapist experienced in osteoporosis.
- Start with supervised sessions using a broomstick to learn technique.
- Gradually increase weight as technique improves.
- Aim for twice-weekly 30-minute sessions.
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