Bone health needs change as men age
It turns out that sometimes you can really have too much of the good stuff.
While the recommendations for healthy eating and exercise hold true on almost all health-related platforms, as people get older, it’s important to make sure they don’t push past this. that their body can handle.
Dr Lex Allen, orthopedic surgeon at Intermountain Cedar City Hospital, said the biggest problems with men’s orthopedic health are overuse injuries.
“When men start to get past the age of 35, they always go to the gym and act like they’re 25,” Dr. Allen said. “They are trying to do more than their bodies can do.”
It’s a tough pill to swallow, and Dr Allen has said he’s there with many of his patients when it comes to this problem.
“I get it. I’m 44 and it’s hard to do 25-pound curls and the 25-year-old next to you is looking at you like you’re a grandfather,” Dr Allen said with a laugh. “But you just have to smile and say, ‘you will be here someday’.”
The same goes for cardio and endurance workouts.
“If you were running 40 miles a week at age 20, you shouldn’t be running the same at age 40,” Dr. Allen said. “You should still run, but train by cycling, swimming or rowing. “
In other words, there really can be too much of the good stuff.
“You can do too much to the point that it starts to break you down instead of building you up,” Dr. Allen said.
This is not to say that men over a certain age cannot gain weight slowly or gain stamina from their exercise, but they should take precautions.
“If you ran a marathon today, you might actually finish, but you wouldn’t be able to walk for a month,” Dr. Allen said. “Marathon trainers start with 2 miles and run up to 20 miles over several months. “
Another key component includes regular stretching.
“As men get older, we struggle with the stiffening of our tendons, muscles and joints,” Dr. Allen said. “I saw this three times in a week in my practice. A 45-year-old playing softball can tear their hamstrings or Achilles tendon just by running the basics. You have to stretch for a good half an hour before doing an activity.
Beyond these concerns, Dr Allen said that men’s testosterone levels decline as they age, which manifests itself in a wide range of things, from decreased strength and low energy to sexual health. He recommends discussing testosterone levels with your primary care physician during your annual checkup.
Although men tend to have fewer problems with bone density than women, Dr Allen said he still recommends vitamin D and calcium, as well as weight-bearing exercise. No more weight than your body can handle.
This Live Well column represents the collaboration between healthcare professionals from the medical staff of our non-profit Intermountain Healthcare hospitals and The Spectrum & Daily News.