Exercising after age 60 can do more than build your muscles and stamina – it can help strengthen your bones, too! As we age, activities that build bones and the muscles that support them become even more important, especially if you’ve been diagnosed with osteoporosis after experiencing symptoms.
Throughout your life, your bones are in a constant state of renewal. Your body creates new bone tissue while reabsorbing older tissue, providing a healthy balance of both. But after age 50, this building and rebuilding process starts to change. As a result, you can start to lose bone mass faster than your body can replace it. Having low bone density, or osteopenia, can eventually lead to osteoporosis – a condition where the inner structure of your bones becomes weak and vulnerable to fractures and breaks.
Fortunately, there are many ways to treat osteoporosis and slow the loss of bone mass, including after menopause. You can start maintaining your bone health by talking with your doctor and adding recommended medication, supplements and hormone therapy to your daily routine. Changes to your diet and lifestyle, like quitting tobacco and drinking alcohol in moderation, can also help.
One of the best treatments for osteoporosis, though, is regular exercise – especially with weight-bearing routines. By getting up, moving and doing things you enjoy, you can help strengthen your bones and muscles. The stronger your bones are, the more resilient they’ll be to breaks. We’ll show you how physical movement makes bones stronger, what exercises work best and how to get started.
Note: It’s important to talk with your doctor before you start any new exercise routine. Together, you can create a workout plan that’s ideal for your energy, comfort and skill level.
Improving bone strength through exercise
You might already know how important exercise is to your overall health. Many parts of your body, including your heart, lungs and muscles, get great benefits from healthy and active use. But did you know that your bones respond to exercise as well?
When your muscles pull on your bones, whether it’s by taking a step or absorbing a bit of weight from your body, the cells that keep your bones dense and stable respond. The more stimulus these cells receive, the more they work to circulate nutrients, preserve your current strength and even build your bones by adding density.
These weight-bearing exercises are key to good bone health and building strength. Plus, these exercises also help build your muscles, giving your bones additional protection while improving your balance and posture. Without regular exercise, both your muscles and bones can grow weaker, leaving you open to injury and fractures.
Reversing osteoporosis is one thing exercise can’t do
Once you have osteoporosis, the condition can’t be reversed to the point where you can say that you don’t have it. But it doesn’t mean that you can’t preserve or even add to the bone density that you already have. Regular weight-bearing exercise, when added to other treatments your doctor may recommend, can give your bones what they need to maintain their strength and keep you doing the things you enjoy.
If you haven’t been diagnosed with osteoporosis yet, or if you have osteopenia, it’s never too early to work on preventing osteoporosis by strengthening your bones with regular exercise. Even better, encouraging your family and friends to think about their own bone health can gain you some additional workout buddies to join you on your new routine.
Weight-bearing and muscle-strengthening exercises to manage osteoporosis
If the term “weight-bearing exercises” feels heavy, we’ll help lighten the mood. Doctors and physical therapists use this term to describe any exercise that uses weight and gravity to make your muscles pull on your bones. That includes a lot of different ways to move your body:
Walking and light running
Whether it’s a leisurely walk or a fun run, putting one foot in front of the other is an ideal way to maintain bone density. It doesn’t have to be intense either – one mile of walking, broken up throughout the day, is a great start. You can also hike, take the stairs or stroll to your parked car in the middle of the grocery store parking lot.
Aerobic activities
Fun ways to move your body and get your heart going can also give your bones a great workout. A round of pickleball or tennis, dancing around the house while you do chores, or playing with your grandkids can give your muscles and bones the movement they need to stay strong. (Heads up, though: While activities like swimming and biking are great for your heart, they don’t provide the right kind of resistance for bone health.)
At-home strength training
Light strength training can also give your bones and muscles the resistance they need. Your doctor can recommend a few new daily routines using small free weights, resistance bands or the weight of your own body.
Stretching, low-impact flexibility exercises and osteoporosis
Another key part of managing osteoporosis is maintaining your flexibility and balance. Instead of building your bone tissue, exercises that stretch your muscles and focus on your body’s balance can make it easier to avoid movements and falls that can result in fractured or broken bones.
Doing some simple stretches right after you get out of bed or before your regular walk is an easy way to get started. Yoga and tai chi can also help – your local community center or senior center might offer classes. Just check in with your doctor before starting any new stretching or flexibility routine to make sure it’s safe for you.
Exercises to avoid with osteoporosis
While there are great low- and medium-impact exercises that can help with osteoporosis, there may be certain types you should avoid and additional safety considerations to take, depending on your situation:
High-impact exercises
More intense exercises like step aerobics or anything that involves jumping or repeated stress to your arms and legs should be avoided. These high-impact workouts can hit your bones with quick, repeated bursts of heavy weight, increasing your risk of injury. Even running or jogging should be approached carefully and only with the guidance of a doctor or physical therapist.
Movements that twist or bend your body
Exercises and sports that require quick, sometimes jerky movements of your spine and hips may also be something to avoid, depending on your current health. If you’re not already used to exercises like toe touches and sit-ups or sports like golfing, bowling or tennis, you should talk to your doctor first before taking on anything new or that you haven’t done in a while.
Getting started with an osteoporosis exercise plan
Ready to begin working out but not sure if you’re taking the right steps? Just follow this simple plan, and you’ll be off to a great start:
Talk with your doctor
Before starting any new exercise routine or new approach to better health, it’s always recommended that you talk with your primary care doctor. Together, you can talk about which healthy and safe activities are right for you to take on, focusing on improving your bone density and muscle strength.
Find ways that make it fun to get fit
Once you have a plan, there are several ways you can bring it to life. You can go it alone, or you can involve your friends and family for encouragement. Even better, they may be able to join you so you can have fun exercising together.
Check out your Medicare plan for fitness perks
You might not need to look far for additional help with following your new fitness roadmap. Your Medicare plan might offer a fitness benefit with additional programs and tools to help you reach your goals like the SilverSneakers program. These additional resources can include access to fitness clubs and live online fitness classes, as well as on-demand workout videos, a mobile app, a home fitness kit and more. Even better, many of these resources can come at no additional cost.
Make it a good-for-you habit
Now that you’ve started your plan, keep up the good work from day to day and week to week. Ideally, you’ll want to do up to 150 minutes of moderately intense physical activity a week – the amount recommended by the Centers for Disease Control and Prevention (CDC). Breaking it down, that’s just a half hour a day for five days a week. And if you get bored with your workout, switch it up with different activities that keep you engaged and active. Just keep your doctor in the loop with any adjustments to your plan.
Start with relaxed expectations and time to adapt
It can take a while to get into the rhythm of a new routine, especially when it comes to regular exercise. In the first few days and weeks of working out, you might experience some additional stiffness and joint pain. It may feel concerning, but it’s your body’s way of adjusting to new movement and activity, which can take time as you get older.
Whatever you do, don’t be discouraged – when you start out at a slow, relaxed and comfortable pace, your body will be able to work through this stiffness and minor pain over time. Just use some gentle post-workout heat for your joints or take some Tylenol for your symptoms. Eventually, your body will adjust, adapt and allow you to keep going.
Talk to a physical therapist
If you’re finding it difficult to follow your exercise plan safely, you may want to talk to a physical therapist. A TRIA physical therapist can evaluate your current health and recommend weight training and exercises that can help improve your posture and balance. With the help of an experienced, board-certified expert, you can build both your strength and your confidence.