How Your Bones Change With Exercise
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- Опубликовано: 2 июн 2024
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How Your Bones Change With Exercise
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In this video, Jonathan from the Institute of Human Anatomy discusses how exercise influences bone density and architecture, as well as the different types of exercise that influence this.
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Video Timeline
00:00 - 00:38 Intro
00:39 - 01:45 How Space Exploration Taught Us About Bones
01:46 - 02:12 How Thick Can Bone Get? - Compact Bone
02:13 - 03:22 Look What's Inside Your Bones! - Looks Like a Sponge!
03:23 - 04:01 What Type of Stresses Your Bones Need
04:02 - 04:48 Why Calcium is So Important - The "Hard Stuff" of Bone
04:49 - 06:48 Bone Health & Exercise Consistency & CoPilot!
06:49 - 07:54 Types of Exercises to Stimulate Bones - Pushing & Pulling!
07:55 - 09:35 Bending Your Bones!?!?
09:36 - 10:59 Weight Training For Bone Density
11:00 - 12:08 Do You Have to Run or "Pound the Pavement"?
12:09 - 13:22 The Bone Cells That Build & Breakdown Bone Tissue
13:23 - 14:20 Estrogen & Bone Density, Thank You! & Copilot!
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Attribution: Rob Lavinsky, iRocks.com - CC-BY-SA-3.0
Audio Credit: www.bensound.com
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#anatomy #bone #exercise
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My 94 year old neighbor in my retirement park lifts weight 5 days a week, followed by 30 minutes of swimming non stop, and finishes with jacuzzi time. He walks tall and stable. His mind is sharp and hearing is good. He can still drive. He’s determined to move his body as much as possible for as long as possible.
Wow 94 and still lifting. That’s crazy 💯
@@vince11harris what i'm saying. crazy dedication i'm happy for him there
That is truly inspiring. Makes me feel like a little sissy at 21 complaining about my popping knees 😂 that is goals man
Awesome 😎
Exercise has anti aging properties
Might not bring your skin back, but it sure help not being helpless
Having competed in powerlifting for over 40 years and now in my 60s, I took a nasty fall on ice last year landing hard on my hip and wrist. No breaks or ligament damage, only a few bruises.
Ouch! Glad you didn’t have any major damage!
wow u must have a great pon density ;)
🙂
This makes better argument for working out that anything I've heard before. Excess fat, low musculature, bad heart? You just die faster from a heart attack. Now avoiding getting broken bones when I know like 50% older women in my country break their hips in old age and never properly recover - now that's convincing.
@@edwardhisse2687 Well in therms of cardiovascular diseases cardio is a go to exercise but physical training still can be beneficial
Just seeing videos like this help me keep motivated in the gym. I’m not just doing it for the looks and strength. So many important parts of your body need it. Bones, joints, ligaments all of it.
I just do it cos i enjoy it, seriously
@@schecter5035 True. I always feel 10x better after I lift weights.
Brain too. Not much said here about impact which I *believe* is extra stimulating for bone strength.
It's terrifying just how many gym bros are concerned with muscle growth as opposed to tendon & bone strength.
DAIRY IS FKIN EVIL FOR BONES!!!!!!
I’m a 70 year old female who’s always been mildly active. I’d bike, workout with weights, run on the treadmill, etc but I was inconsistent. At age 63 I ended up with osteoporosis and a T-score of -4.1. Yeah, I was a crumbling mess waiting to happen and was put on a Prolia injection every 6 months so I started running more. But I started building back bone. 2 years ago I got serious about going to the gym and went 5 days a week because my progress of building bones slowed down. I lost a little weight because I was essentially doing more cardio but wasn’t building muscle during that time and my bone density progress improved but not by much. About 6 months ago I changed the intensity of my workouts and did more resistance training and started to see improvements in my body and muscles. Another thing I did was to change my nutrition habits. It wasn’t until I changed my diet as well as exercise before I started to feel things happening. I’m hoping this will lead to a step up in my improvements at my next bone scan (although I’ve already had a 34% gain in density since I started 7 years ago). So I’d love to see something on the effects of nutrition as well as exercise on bone health because I think it all has to work together but it can be done even at 70!
Suggestion, as stated in the video, add a good quality collagen to your nutrition plan, Great Lakes Collagen is most effective, order it direct from the company to make sure you have a fresh product, also, suggestion maintain a two to four day a week workout schedule and intensify the resistance training, your body needs to recoup after workouts, you’ll have the greatest gains when your body is in recovery, it’s really not necessary or as effective as I’m learning, to workout every day, I’m in my 60’s and exercising to maintain strength and longevity 💪🏾
May I ask what is in your dir
@@munix9351 Reducing sugar as much as possible, never, ever use white sugar in my baking, I use maple syrup, I like to bake apple pies and I bake with just the natural sweetness of the apples, no additive, fresh fruits and vegetables, nothing but water and herbal teas, no caffeine, no coffee, rice, some pasta, but the key is to reduce calories, I try to average between 1200 - 1800 calories per day.
@@munix9351 And for protein ground beef, lean steak every now and then chicken and eggs, wild caught salmon no pork or dairy, allergic to dairy and pork products.
Wow ! I am very proud of what you achieved 💗💗 i will try to work on my health and be as healthy as you are by the age of 70. Keep up the great work
Powerlifter here with a 650lbs deadlift. A car took me down. Solid airtime. My leg was a huge sausage. In hospital for a bit because one ligament on my foot was torn by overstretching. The doc was quite impressed to find that no bones were broken. Do your squats :)
You make no sense. You say do your squats but you talk about your deadlift when your leg was injured.
Your deadlift weight was just you trying to flex online. I bet you can’t even lift the weight you mentioned
@@DUES_EX You know deadlift works out leg muscles too right?
@@cforcombo28 yea I know deadlifts are good for your legs but his comment makes no sense in terms of the car crash.
He opens up about how much he deadlifts (which I doubt he can lift), talks about a car crash, and says you should do squats.
@@DUES_EX Him saying his weight would be much better
@@DUES_EX why tf would you not believe a man can deadlift 600 pounds?
In bioarchaeology we learn to look for bone thickness in certain areas to give us clues as to what physical motions were common. People who frequently rode horses have more thickness in certain areas compared to people who frequently rowed boats. Always interesting to learn about things in different ways.
What are those areas?
That’s really interesting. Any suggestions on book or articles I can read about this?
Replying becomes im also curious about where we can learn this. Very curious.
And? Did Sumerians even lift?
The King's archers had curved spine and overdeveloped shoulder.
Similar to the sailors of the 300 years ago Britain
Never skip bone day
This needs to be the #1 comment 😂
This needs to be the #1 comment 😂
This has motivated me to workout more than anything ive watched before
goodluck on your workouts!
Let's do it bonebros!🦴💀🦴💪
Still not enough to start 😂😂
Yeah! and don't forget your nutrition 💯
How's it been going? Hope you're sticking with it & feel happier and healthier
I exercise a lot since a kid, having a very active life moving non stop. Now at , 70 walk many hours daily, hiking weekends, my bone density remain unchanged, still 5.4 height 110 weight, stable in decades. I felt 2 times in april, very badly during my late night walk, but no broken bone, still walk normally after the accidents and still able to hike the mountain on weekends. Except I suffered pain in the affected areas, knees, shoulder, arms, specially during the night in bed and long immobility, for months. I just recovered almost completely after about 6 months. Exercise is very crucial. At 70 I do almost everything daily, planking,walking, squatting, push ups, lunging, every single day, whenever I can during the days.
Feeling strong, feeling good, feeling happy. I stopped telling people my age as it sounds sarcasm or like a joke. Give exercise a priority in your life to save you health troubles.
Good video and very valuable information. Subscribed 💕
Im 65 and try to maintain a similar exercise regime. Except I cycle a couple hours a day walk every day and strength train four times a week. I can feel the effects of aging but Im sure they would be much worse without daily exercise. I think falling is a factor of stability. Dr Peter Attia has some great videos of this in his podcast here on youtube. You should look him up
Thank you for sharing your story 😊
Thank you for sharing this wisdom ❤ stay well.
I'm 69, and do as you do, and pretty much the same -- good for you :)
Agree 💯 with you Mary! People don't realize how much "movement" is important for overall good health. 👍
It's been known that resistance training increases bone density, but never with a good explanation. Your videos show us how miraculous our bodies are, and how to boost good health. Makes me want to definitely continue working out! You guys are INVALUABLE!
PS...even before learning of you, I decided to will my body to science, and now I'm glad I am.
Make sure your relatives know about your PS - otherwise it might not happen.
Now ask yourself why everything in nature is so 'freaking awesome'
@@thinkislamcheckmychannel The Word Of God aka Jesus.
@@Elijah-Bravo No. The Word of God aka God who is just 1 not 3 in 1. The Creator is perfect and isn't a prophet who would pee and poop like us. The Creator is never like the creation. Jesus ain't the first prophet worshipped before. A lot of prophets were worshipped regardless of what the prophets said. Because people wanna believe in something they see rather then something they never saw. Christianity is nothing but a romanticized pegan religion since y'all even have symbols an idols inside your churches and even worship Angel Gabriel as God. The Creator Almighty never created anything equal to Him or parts of Him. The whole trinity ideology came out 200 years after Prophet Jesus' death. Sad.
Gaining weight will also increase bone density, just saying 😂
At 53 and having worked out since the age of 15- weight lifting and cardio exercises are the elixir of life. Strong bones, muscles, cardio all lead to healthy neurological and mobility function. Ageing is a sitting disease! 💪🏼
My great grandfather does not really workout per say, but he was a farmer and a fisherman until he was 97. That man was something else. He lived alone basically in the middle of their farmland which his children eventually moved out of. And he did everything that other farmers and fishermen did, tilling and planting the fields, feeding fish and eventually harvesting them, etc. Once he stopped one of my aunts told me that he eventually started loosing strength at the end of his life. Still reached 100 years though. I can only imagine how strong his skeleton is at 97.
😂 „per say“ makes no sense! It is latin and spelled „per se“. Americans!
@@karadiberlino I am not American, but thanks for the correction.
Imagine how strong he is when his prime
I have been a gym rat, (weight training, cycling, running, yoga) since I graduated college. Always before work. Now that I am 67, just used a pick axe to try to get some stubborn roots out of a garden bed. Not a problem. I truly think I am the only 67 year old women in my neighborhood that can do that.
Wow I am 25 male and I would struggle to use a pickaxe. I have not been exercising properly as of late. You are an inspiration to us all.
You're inspiring!
Okay grandma
LETS GO GRANDMA!!! SHOW EM UP, GIRL! 😆
Jack LaLanne, the Godfather of fitness, did 90 minutes of weight training and 30 minutes of aerobics (usually swimming) each day up until he passed away at 96. He always said keeping bones strong was vital.
One question regarding this (from a person that is not familiar with the topic). Wouldn't that have been detrimental since he did not allow his body to rest and repair itself?
Again, I am not a connoisseur by any means, by it is intriguing how a body like the gentleman you mentioned could have endured so much exercise with no rest. Thanks in advance!
My great grandfather passed away at 97 and never exercised a day in his life, smoked like a chimney and basically ate ham sandwiches his entire life
@@TheMauroTelles He worked upper body one day and then lower body the next. He believed in getting 7 to 8 hours of good sleep as vital and went to bed at 9 or 10pm and got up early to workout. He changed his workout routine every 30 days.
@@remotefaith My GF died at 92 and was healthy up until he got pneumonia in the winter. He said he had a long life as he stayed slim and didn't eat much, although he lived on the farm and they had plenty of food. You are lucky you got good genes from you GGF, as they certainly help.
@@Jibbie49 when you said GF i thought you meant girlfriend lol
I am nearly 70, I walk 3 times a day. For the last year I have been weight training, mainly on my upper body.
I have back issues so do exercises in bed before I get up. At the moment my back is good and my core strength has improved.
Its never too late.
Hello mam
He r uh
@Anna Sutton how long did it take for your back to heal completely?
Nice
@@viniistfu my back took 5 years..broken in several place 2 years full body cast.. what help was i was full solide muscles before after getting out body cast was back weight lifting
Bone density is just as important for health than muscular health. It's another protective layer to the human body.
Never had a broken bone (I'm 59). but I crossed trained and walk alot, etc and believe that helped. I've been hit HARD and bounce up and keep rolling on 😊
Keep up the training!
hehehe cool!
Why would a normal person break bone doing normal things?
@@du5707 fo real🧐
@@du5707 why would someone break a bone doing normal things? 😂. Like a bicycle or car accident. A trip or fall. A fistfight. Ladder fall. Are those normal things? I think everyone has stubbed a toe on furniture at some point and I’m sure many have broken a toe at some point in life.
I've just started my bachelor's degree in physiotherapy and I wanted to say your videos make learning anatomy so enjoyable, thank you for your great content!
You watch Bob & Brad? Recommended...
@@gmr1241 Yep discovered them recently!
@@FreshPineapple1 I have 2 more for you AskDoctorJo and [P]rehab
Physiotherapy is something i wish doctors recommended more often Best of luck!
Same but I’m changing majors. Yet I ended up here 😂
As a nurse who works @the VA and see veterans 5 days a week. It's so vital to not only stay active/ moving and off of the couch, progressive resistance is needed to keep your body strong. Started lifting @ 14 for football and almost 38 years later never taken off more than 2 weeks from weights. I still lift heavier than I probably need to but it's important to maintain and still try and build strength. Trying to hit a 500 bench again after not doing it since 34.
500 is insane. good shit
Wow!! Most nurses I know can't bench 95lbs. You're one strong nurse missy. 💪
Bone marrow washing exercises work wonders.
@@quantumpotential7639 probably a male nurse i reckon but yeah
For a woman 500 bench is INSANE
im 18 with sciatica and impending periodontitis from years of eating nothing but sugar and also not being active after the age of 11 among other health sacres like pre diabetes pcos IBS etc. my health is rapidly deteriorating amd this enocurages me to workout more. Ive been eating better since the start of 2024 and workout 3x a week ❤
Keep going bro, you GOT THIS.
I've been lifting for a decade. I got a dexa scan done last week and the lab technician was blown away by how dense my bones were.
@@J.o.e_K Howd you tear your bicep? That sounds like one of the worst injuries you could have lol. Not in terms of pain but like, you can’t do anything with your arm at that point!
Romans 3:23 for all have sinned and fall short of the glory of God
Hebrews 9:28 So Christ was once offered to bear the sins of many; and to them that look for him shall he appear the second time without sin to salvation.
Romans 6:23
For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
John 3:18 Whoever believes in him is not condemned, but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son.
John 3:16
For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
James 2:17-18
In the same way, faith by itself, if it is not accompanied by action, is dead.
18
But someone will say, "You have faith; I have deeds." Show me your faith without deeds, and I will show you my faith by what I do.
Acts 17:30
In the past God overlooked such ignorance, but now he commands all people everywhere to repent.
2 Timothy 2:19
Nevertheless, God’s solid foundation stands firm, sealed with this inscription: “The Lord knows those who are his,” and, “Everyone who confesses the name of the Lord must turn away from wickedness.”
John 3:5-7
Jesus answered, “Amen, amen, I say to you, no one can enter the kingdom of God without being born of water and Spirit. What is born of flesh is flesh and what is born of spirit is spirit. Do not be amazed that I told you,
'You must be born from above. '
(All humans have sinned except for the Holy Son of God that have lived a human form and became the sacrifice for the sins of those who believe in him. And also those who believe should repent, turn away from there sins and shall change into more like him.
And everyone who follow Christ should be born again, that means you should change the way of your life and be born again.)
I will spam this to comments sections so that many will know about Gospel and please read it.
@@aidenralston5477 most of the time when people tear their bicep they tear the smaller bicep which only result in a relatively small strenght decrease that can be compensated for. For example 2 famous RUclips strength athletes tore their bicep...Larry wheels and Eddie Hall for both it was the small bicep. There's the weak point....I think neither had surgery to fix it and that that's the "consensus" way of doing it.
I assume that the "fix" which does exist will be rather weak and not up to the strain of strength exercise on that level. Maybe it's more suited for normal people who do normal things
Just another reason to stay consistent in my exercise routine! And consider adding more endurance training. Thanks for this!
My mother is north of 60 now. I always remind her of the importance of range of motion/stretching, core strength. I have also been trying to get her to "jump around" a little bit as impacts on the body are known to increase bone density and strength.
Both my grandparents lived to see their 90s, even with bad habits (30+years of heavy smoking). They were walking everywhere, active all day non stop. I think good eating habits and being active 24/7 was the key, not some genetic miracle
david sinclair says, that genetic are responsible just fort ~25% of our healthspan, everything else is lifestyle choices
@@mrt2895im sorry but David Sinclair is a fraudster.
those who have good genetics will say some shit like that
You are incorrect that genetics have nothing to do with how long you may live. Genetics are very important as well as lifestyle you lead (environment also). You do know Alzheimer’s, diabetes, cancer and most autoimmune disorders are hereditary? Degenerative diseases are mostly hereditary. Just because you work out it won’t make you live long enough than those who are genetically more gifted. There are people who exercise and eat relatively healthy and still die at 40 or younger from cancer. It’s what you eat too. Living to 90 isn’t that rare. Most average Americans live up to 80s but the quality of life may not be as good as those in other countries who have better longevity. My grandmother died without being on any medication though she was near 110 years old. But my grandfather whose gene was not that great died 84 from cancer and died in a hospital. They both ate healthy food. Not obese. But my grandfather was exposed to certain chemicals maybe as he was a professional tailor. Those fabrics contain chemicals to deter bugs and such. And he was sitting quite a lot to make suits. He ate very healthy and quite disciplined. My grandmother was a midwife and a nurse, quite active. They both ate the same food mostly prepared at home. It’s the genetics and lifestyle that matter as lifestyle has ability to turn the on and off switch of those genes. If your grandparents didn’t smoke they could have lived longer with less medications. I don’t know any Americans who don’t take medications in later years either. Westerners are relatively unhealthy compared to most East Asians.
As a Exercise Physiologist, I show your videos to patients all the time so that they understand the importance of exercise. I would love a video on the effects of exercise and rehabilitation after heart transplants.
@Institute of Human Anatomy
as an*
Bone is such an interesting tissue. Until recently, I thought of bone as a sort of inert, hardened, senescent mass but have come to learn that it is one of the most dynamic and important tissues in the body. This video is a great introduction to the features of bone remodeling. The one thing I was hoping you would mention is the mechanism by which osteocytes sense mechanical strain through deformation of protein fibres in the extra cellular matrix and signal bone remodelling through sensing of that force. The mechanism that allows bone to sense loading and react to the stimuli is amazing and not fully understood yet.
I thought the same thing too!
Agree! I first learned how amazing bone tissue is, when I was dealing with my teeth problem. Isn't it kinda like a miracle, that after tooth is removed, space left from tooth root gets filled with blood, which then turnes into bone? Or if you had infection in dead tooth, this infection dissolves bone tissue under tooth root, but after infection is killed - you are not left with a hole in yor jaw bone. No, bone tissue start to regenerate and fills the hole. And you may not even need to remove this dead tooth.
So... bone tissue is AMAZING, Ilove it))
Sorry for my english, it is not my mothertongue
Sounds like a great question; if gene editing allowed blood vessels to convert into bone, at necessary will, the sensation of force impacts should side on negligible effect.
@@babazalya3168 your English is amazing, don't worry 👍🏻
Bones are extremely good at healing, assuming they're healthy and normal functioning. When people have long term injuries, it's usually the soft tissues that suffer.
Great explanation. I knew about bone density and exercise but now how it works. Now that I'm sixty I've decided to exercise again, doing two days of cardio and three of resistance training using Bodylastic bands. Anyway, very informative, glad I came upon this.
I wish you the best Roger!
Good on you, mate 👍
Don't give up, keep going!
Yessir Roger keep going till you can’t anymore man!!! Much love!!❤
Who's the guy in thr thumbnail
After 10 years of an eating disorder and 6 years of amenorrhea, DEXA scans have shown that my bone density is in the osteoporotic range at 31 years old. I honestly didn't care about my bones or health in general all through my twenties, but I'm establishing a better relationship with my body now after so many years. Actually started weight training this past summer and it's done a lot for my mental health, along with the physical benefits. Thanks for the explanation of how resistance training builds bone, it's good to have an appreciation of bones for the complex organ that they are🙂 Looking forward to the next video!
Bets of luck on your new exercise journey!
@@joshcabs9927 thanks, I appreciate it! 🌟
congrats! it's never too late to start caring about your health!!
Be sure to replace your estrogen as soon as it starts declining in your 40s. You can't afford any more years of no estrogen like when you were amenorrheic. I didn't realize so many of my joint and other symptoms were caused by declining estrogen. Started taking it and so many crazy symptoms magically disappeared. Its not just hot flashes. Congrats on getting healthy ❤
That's fantastic, Oksana! As you see, health is much more than skinniness. If you don't a brief reminder from a healthcare worker:
1) eat 80-90% whole foods & water... Less sweets, booze, & refined/ultra processed... not eating too frequently (Time restricted feeding)
2) build muscle & do cardio
3) prioritize quality sleep
4) reduce stress, build good relationships
5) FIND CONTENTMENT & BE OUTDOORS. Maybe gardening? 😎🙂
Thank you so much for this video. I’m a 62 year old women and have been less active due to a physical disability. I am definitely needing to become more active so I don’t loose too much bone density.
It's never too late to try starting new habits
There are great work out videos that aren't overly intense👍
Swimming, resistance/rubber bands (depending on health of you joints or possible old bone fractures) and dancing are pretty great ways to work out without over strainning yourself.
I always feel like my bones are gonna snap before my muscles do.
I have been skateboarding for a little over a year. I'm almost 50 years old. My doctor told me to start exercising. Well I quickly became addicted to skateboarding. It has helped me. I'm surprised that I haven't broken any bones but this video has explained why.
Skateboarding can be dangerous if you're overconfident but if you're taking safety precautions it can be really safe. I want my bones to be extremely strong so that when I fall hard the wrong way they won't break. I believe that by skateboarding I'm staying young. My goal is to have the body of a 25 year old or younger. And I want to be able to skate for 12 hours a day every day but I'm building up to that.
After skating I feel "high". A much better high than any drug can give me.
Was told I was too old in 40s started training in crumbling garage lifting rocks doing PUSH UPS on paint cans pull UPS on beams got ripped af in 50s!!!
Proving it on those BRUTAL training vids garageman keep it up 🔥
Clueless fools with no clue what they are talking about!
Stay consistent!!
Proof them wrong!
Keep going
What’s your diet?
I have osteoporosis and this has helped me determine treaent choices on how to build bone density. Often people confuse simple dexa scan numbers with better density, but there's so much more to consider on the quality of the density. In the future a video on osteoporosis would be awesome since most women all deal with it to some level and it can often be prevented before they fracture.
Romans 3:23 for all have sinned and fall short of the glory of God
Hebrews 9:28 So Christ was once offered to bear the sins of many; and to them that look for him shall he appear the second time without sin to salvation.
Romans 6:23
For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
John 3:18 Whoever believes in him is not condemned, but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son.
John 3:16
For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
James 2:17-18
In the same way, faith by itself, if it is not accompanied by action, is dead.
18
But someone will say, "You have faith; I have deeds." Show me your faith without deeds, and I will show you my faith by what I do.
Acts 17:30
In the past God overlooked such ignorance, but now he commands all people everywhere to repent.
2 Timothy 2:19
Nevertheless, God’s solid foundation stands firm, sealed with this inscription: “The Lord knows those who are his,” and, “Everyone who confesses the name of the Lord must turn away from wickedness.”
John 3:5-7
Jesus answered, “Amen, amen, I say to you, no one can enter the kingdom of God without being born of water and Spirit. What is born of flesh is flesh and what is born of spirit is spirit. Do not be amazed that I told you,
'You must be born from above. '
(All humans have sinned except for the Holy Son of God that have lived a human form and became the sacrifice for the sins of those who believe in him. And also those who believe should repent, turn away from there sins and shall change into more like him.
And everyone who follow Christ should be born again, that means you should change the way of your life and be born again.)
I will spam this to comments sections so that many will know about Gospel and please read it.
Density and tensile strength are diff. Density is only one aspect of quality of bone. False pos with DXA and doesn’t equal risk future fractures.
They were developed by Merk.
Dr. Doug Lucas on the Optimal Bone Health channel on RUclips focuses solely on bone health, with an emphasis on osteopenia and osteoporosis. Great information, and he stresses that bone density, while important, does not necessarily equal bone strength.
This was really good to know, I translated it to my mother because she started to feel aches in her bones, I'm going to coach her to exercise so she can be strong even in her old age. I also bought her some bone-health foods the other day because she wasn't eating enough of those 😊
There's no doubt exercise and lift stimulate the mind and body.
Prolongs life and helps in all aspects like sleep and mental health confidence and independence as well.
Im walking proof I've been on and off and always felt my best after the gym life not as much when I don't gym life it, it's a lifestyle and it requires self discipline.
Right, discipline is the key...
Can we do gym for forever? Like starting at age of 21 and doing till 60s
@@divesh3k depends, if you dont go overboard or use steroids you should be able to lift at 60
damn right brother!
big facts
I'm taking an EMT class, after letting my paramedic license go almost 20 years ago...and told everyone in class that they should watch your videos! You both have a great way of explaining how the body works!
I'd love to see some videos directly showing the differences between males and females during different times of their lives. The lack of oestrogen and testosterone post menopause (about 30 years of women's lives), often has devastating effects on the bones, brain, gut, skin, cardiovascular system.., over those years, a fact that has been ignored by medicine, research and society in general.
What are those effects exactly?
Turns out estrogen even impacts brain function! An interesting topic and I’d love to understand it better.
@@Theendman42 Some effects of low estrogen are fragile bones, dry wrinkly skin, increased chances of cardiovascular issues. I have to look into the impact on brain, but I'm guessing it's not going to be anything positive either way.
@@A.K.00 The only thing I found was potential increase in cognitive decline for women after menopause, but not all women suffer from this. Any anxiety/depression links are only a byproduct it seems of other symptoms low estrogen causes, such as hot flashes, which reduce sleep quality. But again, not all women suffer from these symptoms. I guess there's just not a lot out there, but maybe there's more than I saw.
Can women just supplement estrogen?
This has encouraged me to continue taking care of myself. I do strength training, and it is my passion. Following your channel has been a game changer for me, I truly appreciate how much I've enjoyed and learned. Thank you.
I'm 64 and have lifted weights and do cardio for over 40 years. One winter I slipped on concrete stairs that were icy and got bruised from my lower back down my leg. Never broke anything. Since I've always worked out I've been lucky enough to never have broken anything. I'm hoping to be able to keep it up for life!!❤
You go Christine!!!!!
@@prozierozie5692 thanks 😊
At 76, w osteoporosis ... I need part 2 of this video. I am doing everything I can to stop bone lost and NOT take prevailing medications recommended.
Part 1 of your video on bones and exercise is very informative and helpful. 👍🏼💪🏾👏🏽
It's just an advice, but you should do both. Take the medicine and exercise as much as you can too. There's nothing shameful or that makes you a weaker or a worse or whatever person in taking a medicine.
This is super neat! I'm a mechanical engineer by field of study and a history guy by hobby and its interesting to see intersections between these fields! That spongy bone tissue looks has 0 obvious stress concentrations (weak areas where it is much more likely to fail) and looks a lot like what you get when you tell a CAD software (CREO eg) to make an optimal structure. The stress explanation for tension and compression is also exactly what you are taught in a statics or mechanics of materials course.
It also reminds me of that skeleton from a medieval archer that had obviously thicker bones on one side of his body due to the tremendous stresses caused by drawing a longbow.
Thoroughly enjoyed the video!
Romans 3:23 for all have sinned and fall short of the glory of God
Hebrews 9:28 So Christ was once offered to bear the sins of many; and to them that look for him shall he appear the second time without sin to salvation.
Romans 6:23
For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
John 3:18 Whoever believes in him is not condemned, but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son.
John 3:16
For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
James 2:17-18
In the same way, faith by itself, if it is not accompanied by action, is dead.
18
But someone will say, "You have faith; I have deeds." Show me your faith without deeds, and I will show you my faith by what I do.
Acts 17:30
In the past God overlooked such ignorance, but now he commands all people everywhere to repent.
2 Timothy 2:19
Nevertheless, God’s solid foundation stands firm, sealed with this inscription: “The Lord knows those who are his,” and, “Everyone who confesses the name of the Lord must turn away from wickedness.”
John 3:5-7
Jesus answered, “Amen, amen, I say to you, no one can enter the kingdom of God without being born of water and Spirit. What is born of flesh is flesh and what is born of spirit is spirit. Do not be amazed that I told you,
'You must be born from above. '
(All humans have sinned except for the Holy Son of God that have lived a human form and became the sacrifice for the sins of those who believe in him. And also those who believe should repent, turn away from there sins and shall change into more like him.
And everyone who follow Christ should be born again, that means you should change the way of your life and be born again.)
I will spam this to comments sections so that many will know about Gospel and please read it.
I have been working out for years!! I have never once thought about my bones this way. Thank you for the info.
I literally forgot this. My trainer from years ago told me this. Thank you.
No problem! Thanks for watching!
Your passion for human anatomy is contagious. Thanks for another interesting video!🙌🙂
Thank you! I've been on a marathon about nutrition and body health. Been trying to live a more sustainable life, and the videos from this channel help me a lot.
Don't mind me as I scroll through all of the comments with inspirational stories that prove such even more as a means to keep active and living in life, regardless. Really, thank you!
I’ve recently gotten into lifting, and I often go with my mom who is 60 and very much stuck in the 1990s direct-to-home-video, “Light weights and lots of reps,” mentality. I had her use the body fat analyzer and she already has approximately ten pounds less lean mass than is predicted for her height.
And I was like, “Dude, you need to lift or you’re on a one way ride to BrokenHipVille.
Do whats comfortable and slowly test her limits
A lot of folks have been conditioned to believe that heavier weights are somehow more injurious. While you can definitely injure yourself lifting something outside your capabilities (strength and technique), it's completely overblown in my opinion. Slowly develop the technique to allow you to work into the heavier (more intense) weights and you'll be quite fine if you listen to your body. Progressively getting better at resistance training with appropriate intensity is the key to the positive body adaptions. A lot of folks can miss the intensity and end up with little results.
I wish I could get my 71 year old mother to start resistance training. So many benefits for such a small investment.
Hey I'm getting old
As a 52 year old female, I'm looking forward to the future video teased at the end of this one. Now I'm even more excited to get outside and run with my dogs!
i have an autoimmune disease called vkh and it has me on corticosteroids for 2 years now. im at risk for osteoporosis bc of the drug and had bouts of arthritis. i have been going to the gym inconsistently for years but it was only last december that i started to pick up the barbell and let go of the fear. i had other reasons why i started lifting heavy and doing compound movements and i just realized that my knees and ankles dont act up anymore. im only 23 but i used to sometimes be awakened by the pain and cant move. my mom always asks if it isnt dangerous but the wonders it's done for my strength, body, and overall jealth tbh is truly amazing.
You´re in league with the very best teachers on youtube, so professional and informative with a great ability to pack complex information in a way the general public can understand. Many thanks!
Sometimes when I run I talk to myself about the positive and negative feedback loops stemming from exercise. The positive feedback loops for bone density and angiogenesis are my favorites. Plus, talking during the run helps me keep an easy pace. Thanks for the great video!
Watching this video while getting prepared to hit the gym! Thank you so much! I never thought i would be so interested in human anatomy before i found this channel!
My 93 year old neighbor walked her dog every single morning at 5 o’clock. I use to ask her what if a stranger tries to hurt her. She just said well if they do then she went out moving and hopefully gave em a good fight, lol! She was so adamant about making sure you keep exercising even after she became blind. Eventually she passed but she lived a long beautiful life. I remember her lessons till this day and try to exercise each day.
So interesting! I always knew exercise, especially weights were good for bone health but good to have it explained! This is extremely important for women too because we tend to be at higher risk for osteoporosis.
This is something that I have been articulating in my thoughts recently. This video coming out just before I was about to close RUclips is truly kismet.
Thank you!
Been doing martial arts for a very long time and part of the hardening of bones is definitely an incredible process! You can start with a simple bucket first put in something like beans not a hard and dense material yet and just begin to strike into the bucket fingers out and after the first month switch to something a bit harder such as smooth cheap fake marbles and as the bones get micro fracturing and then grow and adjust into it and in a few years you can literally slam your fingers into hardwood, gravel it's not for everyone but seek professionally practical instructors that won't be teaching you useless techniques.
I am so obsessed with this channel! This one was one of my favorites. I am a personal trainer and stress to all my clients the importance of strength training, especially as we age. As a female in my 50s I am fighting hard against losing my bone density. You have a teaser at the end regarding that. Did you do that topic and I miss it?
Trying to explain this to my clients , exercises not just for the muscles also strengthening the joints and bones too
i like how use it or loose it works on the human body in general... absolutely amazing, the long term evolution and within life-span adaptation is absolutely remarkable.. and something to be leveraged
Would love to see a video on bone density during peri and post menopause including whether or not collagen supplements work, or just estrogen replacements.
Love that you talked about this in such detail. I’ve been aware of it for years from reading up on approaching menopause. Number one thing recommended to women reaching menopause or in pre menopause state, is to do more weight and resistance training in order to prevent osteoporosis.
Romans 3:23 for all have sinned and fall short of the glory of God
Hebrews 9:28 So Christ was once offered to bear the sins of many; and to them that look for him shall he appear the second time without sin to salvation.
Romans 6:23
For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
John 3:18 Whoever believes in him is not condemned, but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son.
John 3:16
For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
James 2:17-18
In the same way, faith by itself, if it is not accompanied by action, is dead.
18
But someone will say, "You have faith; I have deeds." Show me your faith without deeds, and I will show you my faith by what I do.
Acts 17:30
In the past God overlooked such ignorance, but now he commands all people everywhere to repent.
2 Timothy 2:19
Nevertheless, God’s solid foundation stands firm, sealed with this inscription: “The Lord knows those who are his,” and, “Everyone who confesses the name of the Lord must turn away from wickedness.”
John 3:5-7
Jesus answered, “Amen, amen, I say to you, no one can enter the kingdom of God without being born of water and Spirit. What is born of flesh is flesh and what is born of spirit is spirit. Do not be amazed that I told you,
'You must be born from above. '
(All humans have sinned except for the Holy Son of God that have lived a human form and became the sacrifice for the sins of those who believe in him. And also those who believe should repent, turn away from there sins and shall change into more like him.
And everyone who follow Christ should be born again, that means you should change the way of your life and be born again.)
I will spam this to comments sections so that many will know about Gospel and please read it.
Always been active and iver never broken a bone,I’m twenty years old so doing good.I need to be thankful for what I have!
I’ve been wrestling and lifting weights for a hot minute now. I recently dislocated my elbow at a tournament in an injury doctors and EMT’s said was one of the worst they’ve ever seen. Miraculously there were no fractures or breaks, just hope I recover quickly
Thank you for these series!! If more people knew about the benefit other than weightloss (lol) they would be more willing to start and maintain a workout program. I see the benefits of working out on my parents (55-60yrs old) and my grandparents (88-93yrs old). Truly unbelievable.
As a man "
There its a woman who's deam attractive "
Then the shock cames "
She was 83 years old.
All the proof are their "
If you taking care of youself, eat healthy stay consistent with exercise you can look hot intel you're grave.
thank you for the amazing content. I want to say that one of the things I'm majorly thankful this year is coming across your channel.
This presentation is very helpful. With given genetically bestowed small bones, on one hand, I’ve been slender all my life; yet small bone with aging process, bone loss is a real issues. I’ve been consistently running more than 20 years. I am also aware of the wear and tears of my knees and see the need to stop at least slow down but I’m fearful of possible osteoporosis if I stopped. Here, I’m quite encouraged that strength training including squat exercises can help maintaining bone strength. Thank you!!
what a fascinating video! Thank you!
A 40 year old woman here who was told to start weight training as my muscle and bone mass was low, also body fat high.
In 2 weeks of training and eating a high-protein diet, I gained 3kg of muscle, but most excitingly I gained 200g of bone! I am looking forward to seeing how much more I can gain in the future. My whole future now involves weight training.
great job laura! happy for you
How are you measuring the bone growth??
@@mangos2888 I have some body composition scales called Tanita RD545 and they measure bone and muscle, as well as bodyweight and fat.
I hate weight training and usually do activities outdoors. Your message (and the vid) have encouraged me to start with weights as I know I need to do this also. Thanks.
Are you sure you gained 3 kg of muscle in 2 weeks? That’s impossible for a 40 year old woman. Even 25 year old men only put around 2 kg of muscle in a month if they are lucky
Hi Johnathan that was one of the most interesting videos youve done I’m osteoporotic due to radical hysterectomy in 2011. I’ve been watching yours & Justin’s videos for over year now learnt so much about my own issues. I’d be fascinated to watch the one on oestrogen and bones considering. As always a pleasure ! 🥰👍 from Sunderland uk 🇬🇧!
As usual good clarity of explanation. I don't pound the pavement but now at 75 I do an exercise class with resistance and weight and cardio plus I do similar exercises in a pool 3 or more times a week. Resistance can be gained in the pool using various equipment and your own weight.
True, I'm training MMA my whole life ever since I was 8 years old and I can recall the most recent nasty fall when I was 21 and running to turn the stove off. I slipped on varnished parquet because my mother sprayed her hair with hair spray there and I was wearing cotton socks. I dropped like a plank directly on my left hip with all 120 kilos at that time (with the height of 188 cm, which is why falling from a standing stance is scary to me). I only received a small, deep bruise which I couldn't even see. Never broke a bone in my life despite many scary situations.
I remember falling off a nasty deep trench while running, carrying hiking gear, and landing with only one foot taking most of the energy. I could feel that it was nearing it's breaking point but didn't. Thank god I started weightlifting, running, and not skipping leg day for more than a year at that point. I would've probably broken my Tibia and I was not in a position in my life to break anything at all.
Lmao I do Muay Thai and I was doing a round kick in the air on waxed wooden floors with cotton socks on. Didn’t even go that hard and I slipped on my right hip bone. I only got a bruise and no broken bones, and I think it was because I do heavy squats (2x bodyweight) once every week. My shins probably got harder from lifting too, so it’s perfect for when I go all out kicking the heavy bag and not worry about a Conor McGregor incident
@@xRoid1 yeah squats. My favourite exercise cuz it's the easiest for me. That and I live at the 4th floor for decades now and there's no elevator
Sounds like you were in pretty good shape to deal with it. I didn't do much more than jog at the time I slipped on a sheet of ice and landed on my shoulder, to this day almost 7 years later if I stop working out with consistency my shoulder will hurt really bad if I do anything that even approaches rigorous activity.
@Off Road Guy One leg kick to your thigh or calf and you not throwing hands anymore
It feels really good to know that lifting is doing this to my body. Bone density is so important for health in old age
I have a cervical spinal cord injury, in year ☺️two now, and 😅all I can think about is bone density since I’ve learned about how important stress on bones can be. Hopefully, I can get a standing frame soon, and that my bones are still strong enough😂 I started watching you and Justin about a year after my injury and every video I’ve watched has been done so well and informative.
You make people realize how great their body is and that inspires me to be like you thank you!
I'm an arm wrestler. This video was a great explanation of the importance of strengthening bones before you go 100% and hurt yourself. Thanks for making it.
My son's toothpaste has hydroxyapatite in it. I never thought too much about what bones were composed of or how they were affected by exercise, but this definitely is a good incentive to get off my butt and break out the heavier-duty resistance bands.
Same bro
Romans 3:23 for all have sinned and fall short of the glory of God
Hebrews 9:28 So Christ was once offered to bear the sins of many; and to them that look for him shall he appear the second time without sin to salvation.
Romans 6:23
For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
John 3:18 Whoever believes in him is not condemned, but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son.
John 3:16
For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
James 2:17-18
In the same way, faith by itself, if it is not accompanied by action, is dead.
18
But someone will say, "You have faith; I have deeds." Show me your faith without deeds, and I will show you my faith by what I do.
Acts 17:30
In the past God overlooked such ignorance, but now he commands all people everywhere to repent.
2 Timothy 2:19
Nevertheless, God’s solid foundation stands firm, sealed with this inscription: “The Lord knows those who are his,” and, “Everyone who confesses the name of the Lord must turn away from wickedness.”
John 3:5-7
Jesus answered, “Amen, amen, I say to you, no one can enter the kingdom of God without being born of water and Spirit. What is born of flesh is flesh and what is born of spirit is spirit. Do not be amazed that I told you,
'You must be born from above. '
(All humans have sinned except for the Holy Son of God that have lived a human form and became the sacrifice for the sins of those who believe in him. And also those who believe should repent, turn away from there sins and shall change into more like him.
And everyone who follow Christ should be born again, that means you should change the way of your life and be born again.)
I will spam this to comments sections so that many will know about Gospel and please read it.
@@uchihaobito1601 Came to learn about anatomy and the human body, not the gospel. Please stay on topic, thanks.
@@cloudless6088 That is on topic Cloudless. Maybe you should change your name to Godless for you are lost. Give your soul to Christ or else. Do not ignore the potential wrath of Him, for he is all of our savior. Remember, you would have no bones at all without the grace of Christ, Amen.
When I finished high school, I worked out big time and competed in Powerlifting. I can only imagine how my bones helped out there. I did have falls, but did not get too hurt much at all. Now I am older, but I still have plenty of bicepts and tricepts. I no longer have to work out with heavy weight.
Fantastic tutorial!
Compressive bone strength created by hydroxyapatite (calcium and phosphorus, both inorganic)
Tensile bone strength created by collagen (organic)
Had to do physical therapy last year just to get to a functioning level: degenerative discs and osteoarthritis. Sober 2.5 years and a tattoo artist for 15. This year is my year to go from basic function to building strength. Bone disease runs in my family. Wish me luck.
This is kind of astounding actually, thank you for all the work and information you put in your videos.
Love this video and the heart one. I like to know what we can do to help our bodies become stronger and healthier making life easier in the process. Keep making these type of videos!
Loved the video an the clarity for explaining in a simple manner the complexities of bone growth and bone decline. you definitely earn my subscription to your channel! Looking forward to the next video!
Thank you, Jonathan and the Institute of Human Anatomy for providing such incredible education for everyone.
Thanks a lot, I'm definitely gonna start exercising from now on.
Now I know why I'm always tired and weak all the time.
Me too, I actually got myself a gym membership yesterday. ☺️
Having equipment at home makes a huge difference. I cant bring myself to go all the way to a gym, i just wanna do it allmat home. Noise complains and money prevent this.
Make sure you know what you're doing look up videos on RUclips
This is an awesome video, learning new things for sure. Started working out at 13, now at 17 been wondering how bone density is affected with exercise.
It's really cool how your sponsorships are related to your content. I've seen different sponsorships on your channel, and you guys do a great job choosing which one, depending on the content of the video.
OsteoStrong has been amazing to me! it is force loading all 4 if your body areas in a 15 minute session. Helps with strength and balance too. love your video!
incredible vid! leaned a ton. might even have helped supply the "why" needed to improve my workout consistency. thx so much.
This channel is the best motivation for exercise i ever had
this is probably why calisthenics seem to be the best balanced type of workout to maximize bone 'configuration', especially beneficial later in age
Anatomy is so fascinating. The body is so well designed. Biology and a dash of engineering and chemistry. Natures motto is definitely improvise, adapt and overcome.
This is such an interesting topic that I've never put much thought into and can't wait to learn more about this! Would be possible to see some future videos based upon stomach acid disorders such as acidity and GERD? Thanks for putting up such amazing content!
We do have a few videos on that. If you search on our main channel you should find them. Thanks!
Is GERD affected in any way by exercise
@@jayasmrmore3687 Answering because nobody has replied yet. From my understanding, GERD will be helped with exercise to a point. I.E. going on a jog or walk will help more than laying down or sitting on a couch. However, diminishing returns will happen quickly. Some exercises may make a patient feel GERD more, such as heavy squats or deadlifts (GERD should not be what stops you from a good exercise routine bear in mind, due to other mitigation methods below). Although, I find excersing (with the ones that can help) will not be enough for the majority of people. Dietary control and knowing what causes the GERD will vary from person to person. Most commonly greasy, spicey, or high acid food/drink. Timing can play a roll, like not eating before bed can help. Large meals can also worsen GERD. With dietary control and being physically active, if one may experience GERD still, it may be wise to seek pharmacological methods with the assistance of a family care doctor.
An ideal scenario, a light walk after eating a meal that lacks grease, acid, or spice that is of low-moderate size. Not eating until "full".
Romans 3:23 for all have sinned and fall short of the glory of God
Hebrews 9:28 So Christ was once offered to bear the sins of many; and to them that look for him shall he appear the second time without sin to salvation.
Romans 6:23
For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
John 3:18 Whoever believes in him is not condemned, but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son.
John 3:16
For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
James 2:17-18
In the same way, faith by itself, if it is not accompanied by action, is dead.
18
But someone will say, "You have faith; I have deeds." Show me your faith without deeds, and I will show you my faith by what I do.
Acts 17:30
In the past God overlooked such ignorance, but now he commands all people everywhere to repent.
2 Timothy 2:19
Nevertheless, God’s solid foundation stands firm, sealed with this inscription: “The Lord knows those who are his,” and, “Everyone who confesses the name of the Lord must turn away from wickedness.”
John 3:5-7
Jesus answered, “Amen, amen, I say to you, no one can enter the kingdom of God without being born of water and Spirit. What is born of flesh is flesh and what is born of spirit is spirit. Do not be amazed that I told you,
'You must be born from above. '
(All humans have sinned except for the Holy Son of God that have lived a human form and became the sacrifice for the sins of those who believe in him. And also those who believe should repent, turn away from there sins and shall change into more like him.
And everyone who follow Christ should be born again, that means you should change the way of your life and be born again.)
I will spam this to comments sections so that many will know about Gospel and please read it.
I had GERD for around 2 years. I cut down a bit on spicy and fatty food. But most importantly do not keep trying different ways and methods to make GERD disappear. (It may get worse) It will go away on it's own after 2 years or so. I still have it but very very mild. Not an issue.
I got hit by a truck riding my bike. Flew all the way behind the truck. Walked away with only an adrenaline rush. Hardest fall of my life, broke nothing. Gotta love strong bones 🥳🥳🥳
Scariest comment I’ve read here, glad you walked away with no injuries! 😦
I can't thank enough to all those who made these videos possible. thanks a lot, guys.
As a boxer we are taught to use small ounce gloves on a heavybag, the reason for this is to calcify our knuckles and harden our bones in our hands. The body is amazing
Very clear, concise information, easy to understand. Covers almost all aspects of exercise effects on bone density.
I've never known about the spongey bone! What a GREAT VIDEO! I learned so much!
Bodybuilding really helped with handling injuries in skating. This video really proves it.
Working out is my life glade to know it helps with muscles and bones
Dude, this video was so timely. Thanks! I have to support this channel.
Thank you!
One of the most exciting (anatomical) videos watched in a while. Well presented. Your enthusiasm is infectious. Thank you!!! I'm writing a book; this has inspired me to make a small addition 😀 Am interested to learn about oestrogen and osteoclast impact on bone density. When last checked for update, nothing new showing. Please keep me posted. And keep em coming