Improving Bone Health as a Senior: What to Know

As we age, maintaining bone health becomes increasingly important. Older adults face a higher risk of conditions like osteoporosis and osteopenia, which weaken bones and increase the risk of fractures. However, with the right nutrition, physical activity, and lifestyle choices, you can maintain strong bones and reduce fracture risk.

This guide will explore the best strategies for bone strength, including diet, exercise, and fall prevention, to help you stay active and independent.

Key Takeaways

• Bone loss happens with age and is worsened by menopause, family history, certain health conditions, medications, and body weight.
• Calcium and vitamin D keep bones strong, and you can get them from food, supplements, and sunlight.
• Weight-bearing exercises, strength training, and balance activities help slow bone loss, build muscle, and lower the risk of falls.
• Avoiding smoking, limiting alcohol, keeping a healthy weight, preventing falls, and using mobility aids support lifelong bone health.

Key Risk Factors for Bone Loss

With age, the body struggles to produce enough new bone.

The National Institutes of Health (NIH) recommends that postmenopausal women and men over 70 get a bone density test, especially if they have a high risk of fractures.

Here’s what increases your risk:

• Aging: Bone mass naturally declines over time.
• Menopause: The drop in estrogen levels in postmenopausal women speeds up bone loss.
• Family History: If your relatives had osteoporosis, you may be at higher risk.
• Health Conditions & Medications: Certain medical conditions and drugs, like prednisone, contribute to low bone density.
• Body Weight: Being underweight can weaken bones, while excess weight increases the risk of bone fractures.

Important Nutrients for Improving Bone Health

Your body needs enough calcium to build and maintain healthy bones. If you don’t get enough, your body takes it from your bones, making them weaker. Without enough vitamin D, your body can’t properly absorb calcium, leading to loss of bone mineral density.

Below is a breakdown of the recommended daily intake and the best food sources of these minerals to help you meet your needs:

3 Exercises for Increasing Bone Strength

Moving your body is one of the best ways to keep your bones strong and reduce your risk of fractures. The right exercises can help slow bone loss, build muscle strength, and improve balance—all of which help you stay independent and active.

Here are some of the best ways to support your bone health through movement:

1. Aerobic and Weight-Bearing Exercises

These hobbies for retirement force your bones to support your body weight, strengthening them over time:

• Walking
• Hiking
• Dancing
• Tennis

2. Strength Training

Strength training is a simple but powerful way to protect your bones and maintain muscle mass as you age.

Lifting light weights or doing bodyweight exercises like squats and lunges helps keep your bones strong and reduces your risk of fractures.

Even small, consistent efforts can make a big difference in slowing bone loss and improving overall stability.

3. Balance & Flexibility Exercises

Keeping your balance strong is just as important as building bone strength. A simple misstep can lead to a fall, which increases the risk of hip fractures and other injuries.

Gentle activities like tai chi and yoga can improve balance, flexibility, and coordination, making it easier to move confidently and reduce the risk of falling.

Lifestyle Tips for Bone Health

Avoid Excessive Alcohol and Smoking

Excessive alcohol consumption can weaken bones. Limit to one drink per day for women and two for men. Also, smoking accelerates bone loss and increases the risk of osteoporosis.

If you smoke, consider quitting.

Maintain a Healthy Body Weight

Being underweight contributes to low bone density and a higher risk of bone fractures. Aim for a balanced diet and regular exercise to maintain a healthy weight.

Prevent Falls at Home

Falls are one of the biggest causes of broken bones in seniors, but a few simple changes can make your home much safer.

Start by clearing clutter and securing loose rugs to prevent tripping. Adding handrails and ramps where needed can make it easier to move around with confidence.

In the bathroom, non-slip mats help prevent slips on wet floors.

And don’t forget about footwear—supportive walking shoes with good traction can give you better stability and help lower your fall risk.