At NorthStar Nutrition, we’re committed to advancing Longevity, Strength, and Endurance through science. Join us as we dive into research that reshapes our understanding of longevity.
Today’s focus: rowing and bone mineral density.
Key Takeaway: Exercise, particularly rowing, emerges as a significant protective measure against age-related declines in lean body mass (LBM) and bone mineral density (BMD) in older women.
Three More Key Takeaways:
- As we get older, our lean body mass and bone mineral density WILL decline
- Cardio alone is not sufficient to stop LBM declines as we age.
- As you age, your fitness protocol MUST include strength and endurance implements
Journal: Geriatrics and Gerontology International
Goal: The study aimed to investigate how a combination of rowing exercise and inulin intake affected LBM and BMD in older Japanese women.
Participants:
- 50 women aged 65-79 (average age of 72) without serious diseases or conflicting medications (e.g., those for osteoporosis)
Protocol:
- This randomized controlled trial spanned 12 weeks
- 3 Intervention Groups
- Rowing
- Inulin
- Rowing + Inulun
- 1 Control Group (no rowing + no inulin)
- The rowing exercise sessions were conducted 3 times per week
- 1 supervised session, 2 home sessions
- Each consisted of 5 minutes of warm-ups and stretching, followed by 17 minutes of rowing (5 minute warm-up, 10 minute workout, 2 minute cool-down), and concluding with 5 minutes of stretching and cool-down exercises.
- Dual-energy X-ray (DEXA) scans measured LBM and BMD before and after the interventions.
- Nutritional intake was assessed using questionnaires, and blood samples were collected to assess markers of bone metabolism.
- Physical activity was tracked using an accelerometer device.
- Leg extension power, hand grip strength, and walking speed were also measured.
Results:
- LBM Changes:
- All groups experienced decreases in LBM over the study period, but only the changes in the control group were significant in comparison with the baseline.
- However, the group engaging in both rowing + inulin intake exhibited the smallest decline.
- BMD Changes:
- Increases in BMD were observed in all three intervention groups compared to the control. The Rowing + no inulin intervention was the only statistically significant change, an increase of 0.85%.
- The control group saw a significant decline in BMD, 1.4%, also statistically significant.
- No differences in bone metabolism markers, muscle strength, walking speed, physical activity, or nutritional intake were observed between groups, with the exception of iron intake which was higher in the rowing group compared with the inulin group.
In conclusion, the study showcased by Murata et al. not only contributes to our understanding of healthy aging but also stands as a testament to the potential within targeted physical and nutritional interventions. For our community at NorthStar Nutrition, the findings are more than just numbers; they represent a beacon of hope for preserving vitality through the later years of life. By integrating rowing exercises and dietary inulin, older adults, especially women who are often more susceptible to muscle and bone density deterioration, have a practical blueprint to counteract these age-related challenges. Such research empowers us with evidence-based options to augment our existing health protocols, anchoring NorthStar Nutrition’s commitment to fusing scientific discovery with the art of well-being. As we continue to navigate the intricacies of aging, let’s embrace these insights with the same determination and strength that we encourage in each stroke of the rower and every healthful bite we take.
Murata H, Zhang Q, Ito T, Kawakami R, Sakamoto S, Torii S, Shibata S, Tanisawa K, Higuchi M. The combined effect of rowing exercise and the intake of functional foods containing inulin on muscle mass and bone mineral density in older Japanese women. Geriatr Gerontol Int. 2023 Nov;23(11):779-787. doi: 10.1111/ggi.14672. Epub 2023 Sep 18. PMID: 37721114.