Senior woman drinking a glass of milk

Bone Up: How To Increase Bone Density After 60

As we age, maintaining strong bones becomes increasingly important for overall health and mobility. After 60, bone density naturally declines, increasing the risk of fractures and osteoporosis. However, with the right approach—including nutrition, exercise, and lifestyle changes—you can strengthen your bones and maintain an active lifestyle. 

Here are some tips to help you support your bone health for years to come.

Essential Nutrients for Strong Bones

Calcium: The Building Block of Bone Health

Calcium is a crucial mineral for maintaining bone density. If your diet lacks enough calcium, your body pulls it from your bones, making them weaker. Seniors should aim for 1,200 mg of calcium per day, which can be found in:

  • Dairy products (milk, cheese, yogurt)
  • Leafy greens (kale, spinach, collard greens)
  • Fortified foods (cereals, plant-based milks)
  • Almonds and tofu
  • Over-the-counter calcium supplements

Vitamin D: Helping Your Body Absorb Calcium

Calcium alone isn’t enough; your body also needs vitamin D to absorb it effectively. You can boost your vitamin D levels by:

  • Getting some sunlight—just 15–30 minutes a day can help
  • Eating vitamin D-rich foods, like salmon, eggs, and fortified dairy
  • Taking supplements if needed (consult your doctor first)

Bone-Strengthening Exercises for Seniors

Staying active is one of the best ways to keep bones strong and healthy. Weight-bearing and resistance exercises help build and maintain bone density. Consider incorporating the following into your routine:

1. Weight-Bearing Exercises

These activities make your bones work against gravity, strengthening them over time. Options include:

  • Walking or hiking: A simple yet effective way to maintain bone strength while also improving cardiovascular health
  • Dancing: Engages multiple muscle groups and helps improve coordination, making it a fun and social way to build bone density
  • Low-impact aerobics: Gentle on the joints while still providing the necessary impact to stimulate bone growth
  • Stair climbing: Increases lower body strength and enhances bone mass in the hips and legs, reducing fall risk

2. Resistance Training

Strength training with light weights or resistance bands helps build muscle and bone strength. Focus on:

  • Leg presses: Strengthens the lower body and supports bone growth in the hips and knees
  • Bicep curls: Helps improve upper body strength, reducing the risk of fractures from falls
  • Squats: Engages the core and legs, which are crucial for maintaining balance and mobility
  • Resistance band exercises: A versatile option that improves strength while being easy on the joints

3. Yoga and Balance Exercises

Yoga not only enhances flexibility but also improves bone health by encouraging weight-bearing movements. Poses like Tree Pose and Warrior II help strengthen bones and improve balance, reducing the risk of falls. Additional benefits include:

  • Improved posture, which helps reduce the risk of spinal fractures
  • Enhanced joint flexibility, reducing stiffness and improving overall mobility
  • Mind-body connection, which fosters relaxation and mental well-being while supporting bone health

Lifestyle Changes for Better Bone Health

Quit Smoking, and Limit Alcohol

Smoking accelerates decreased bone density, while excessive alcohol intake reduces calcium absorption. If you smoke, quitting can improve your overall wellness, including a significant boost to your bone health. If you drink alcohol, limit intake to no more than one drink per day for women and two for men.

Watch Your Caffeine and Salt Intake

  • Too much caffeine (found in coffee, tea, and soda) can interfere with calcium absorption. Try to limit intake to no more than 3 cups per day.
  • Salty foods can cause calcium loss through urine. Reduce processed foods and opt for fresh, whole ingredients.

Get a Bone Scan

A bone scan (DEXA scan) is a quick, painless test that measures bone density. If you’re over 60, ask your doctor about scheduling a scan to assess your bone health and discuss potential treatments if needed.

Keep Learning

Want to learn more about bone health as it relates to seniors? Check out this article from the National Council on Aging for a deeper dive on bone density. 

Stay Strong With Brandon Wilde

At Brandon Wilde, we support your journey to a healthy, active lifestyle with a vibrant community and resources designed for your well-being. Reach out today to learn more about how we can help you stay strong and active in your golden years.

Related Blog Posts