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4 Proven Ways to Build Bone Density Over 60

October 20th is World Osteoporosis Day. As women over 60, osteoporosis and building bone density is a concern I hear from so many of my personal training and fitness clients. Many women don’t realize they can build bone density and prevent further loss of bone density even with a diagnosis of osteopenia or osteoporosis. Let’s talk about 3 ways to build bone density naturally.

#1: Calcium and Vit D3

Ensuring your body has enough calcium will help to build your bone density. Your body needs 1200 mg per day as a woman over 50. Foods with dairy like milk, cheese, and yogurt may come to mind first but there are also many foods that are rich in calcium that are non-dairy. Many women have sensitivities to dairy and may want to avoid this food group.

If this is true for you, try to eat more dark leafy greens such as kale, bok choi, broccoli, spinach, and seaweed. But did you know that oranges have calcium too? So do figs, sesame seeds, white beans, chia seeds, almonds, salmon, and non-dairy milks and yogurts.


Tip: Be sure to spread out your nutrients throughout the day for maximum absorption!


And don’t forget to step outside for a few minutes of the day in the sunshine to absorb vitamin D. If you live in a climate zone that doesn’t allow you to absorb enough from the sun, consider taking a supplement and add some more fish to your diet!

#2: Fuel Up on Protein

50% of bone is made up of protein. Your bones and muscles need protein to stay strong. Especially as we age, our body loses muscle mass and bone density in the natural process of aging. Strive for 90 – 100 grams of protein per day, and, if you can, focus on having a good portion early in the day. This will help your body to not start in a deficit and have the nutrients it needs to reduce cravings and help build muscle and bone density.

Focus on lean proteins such as chicken, turkey, and fish, such as halibut, salmon, and tuna. Other sources of protein are non-dairy or dairy milk and yogurt, lentils, beans, nuts and seeds, eggs, and protein powder. Starting your day with a smoothie with protein powder, fruits, and greens is an amazing way to pack in lots of nutrients and give your day a healthy start.

#3: Strength Training

Walking is not enough to build bone density if you are already a regular walker. If you are a regular walker, your body is used to this challenge and won’t build enough bone density from this activity. You need to challenge yourself!

Add a weighted vest while you are walking, vary your course with hills and different terrain, add a few sets of step-ups and downs on the curb, keeping in mind your balance and safety of course.

Working out with weights and performing weight bearing exercises for strength training 3 times a week is one of the best ways to build bone density. Challenge yourself each workout with a weight or exercise that feels like you can maintain good technique but gives you a challenge during the last few reps of your set. Focus on 8-15 reps and 2-3 sets of each exercise. Check out these exercises to build bone density:

#4: Balance Exercises

If you have a concern with bone density, improving your balance is important. Having a fall with weakened bone density could result in a fracture. Add in a few minutes of balance exercises per day. Balance is more than just standing on one foot, check out these balance exercises:

Making some adjustments to your nutrition, your lifestyle, and swapping up your exercise routine can help to improve your bone density.

You can be proactive by joining my 90-minute webinar with tips, nutrition information, and exercises for women over 55 to build bone density.

Have you checked your bone density recently? What did it show? Are you doing something to increase your bone density score? What has helped you on your wellness journey?

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Ria

At the young age of 45, I was diagnosed with severe osteoporosis. So severe my physician recommended I stop playing softball, immediately. We tried many medications & finally settled on Boniva 6 month injections. I also started doing the Couch2/5k workout as a friend was training for a marathon & had dropped significant weight.
At my next DEXA scan my physician surprised me with some amazing results. I had reversed the bone thinning so much I was considered early osteopenic, or within the expected norms for my age.
Since this time, I have had to have a knee replacement due to osteoarthritis & cartilage deterioration. Running is no longer an option but, I still take my calcium & D complex supplement. I lift weights with my husband, bicycle & walk since my recovery.

Veronicw Brennan

I have once again seen who I thought was an osteoporosis specialist but turns out to be be just a guy who practises general medicine I have come home disheartened. Once again he tried to push what I believe are dangerous medications on me. I truly believe he and most general doctors know very little about the condition.
Thank you so much for this article as once again I have come home dejected and rejected by this salesman òf a doctor. I will view the welfare.
Many thanks. It looks as though there is light at the end of this painful tunnel.

Yolanda

I’ll add these exercises to my daily routine. Thank you..

Kathy

What weight would you suggest for a vest for walking

The Author

Aubrey Reinmiller is a licensed Physical Therapist Assistant, Certified Personal Trainer and Senior Fitness Specialist, and Functional Aging Specialist focused on helping those over 50 to reinvent aging! She offers online small group and private fitness solutions through https://aubreyreinmiller.com/. Aubrey authored Reinvent Aging: The Over 50 Fitness Guide to Improve Energy, Strength and Balance.

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