Weight bearing exercise over age 35?

Melmade

So, I keep reading that those under 35 benefit from weight bearing exercises--increasing calcium, bone density, cartilage thickness, etc. I'm almost 39, female--wouldn't those things still happen for me--but just at a lower level? HGH production is supposed to decrease in your 20's. Wondering about supplementing with glucosamine w/chondroitin to help the joints (though I have no real issues at this point). How do all these things fit into the big picture? I'm good for running 5 miles at a stretch these days--shooting for 6. How will my running affect my joints later on? And calcium levels and bone density?

CaptainMFP

Skeletal tissues (bone, cartilage, ligaments, tendons) strengthen internally in proportion to the strain placed on them. I think the point of the < 35 recommendation is that after 35 there is marked deterioration in such things as bone density due to wear and tear. By improving joint stability and skeletal strength before that point diminishes the erosion that occurs with time. Running puts a great deal of strain on the joints (especially the knees) simply due to the harsh forces acting. In everyone who runs (and I consider myself a runner), running has the potential to increase the rate at which these tissues break down.

Flat out, I would say that watching diet (especially calcium and vitamin D intake) and strength training in conjunction with aerobic training will serve to strengthen the skeletal system in a way that enhances the longevity of joints for continued activity. For myself, I'm trying to counter an IT band issue in my right knee that is currently limiting me to 4 miles when I could easily go 8 - 10 from an endurance perspective. Besides stretching and support I'm also using strength training to work through the problem.

As to supplements, all of the research I've seen in that arena (particularly for chondroitin and glucosamine) are focused on arthritis sufferers. There isn't hard evidence that I've seen that they provide general help...I admit that I've been trying them lately to deal with my knee, but based on anecdotal evidence only. There is no hard evidence that they actually provide more than a placebo effect.

Cheers!
Cap

Melmade

That makes sense--thanks for the reply! I think I'm going to keep running.