Our bones provide the foundation for our entire body—giving us structure, protecting vital organs, anchoring muscles, and storing calcium. Over 10 million Americans have osteoporosis, a condition characterized by weak and porous bones, with an additional 43 million at risk. Fortunately, simple, effective habits can help maintain strong bones throughout life.
Understanding Bone Health. Our bodies build bone mass until about age 25, when bone density stabilizes. By middle age, bone mass gradually declines. Women experience accelerated bone loss in the first five to eight years after menopause, increasing vulnerability to fractures.
Bess Dawson-Hughes, MD, a bone health expert at the Human Nutrition Research Center on Aging, explains that genetics account for about 80 percent of peak bone mass in our younger years, while lifestyle factors like a healthy diet with adequate calcium, physical activity, not smoking, and avoiding excess alcohol intake make up the remaining 20 percent. Later in life, lifestyle choices become more critical, influencing bone health by about 50 percent. This means that even if you have a family history of osteoporosis, your daily habits can profoundly impact your bone health.
Osteoporosis doesn’t happen overnight—it’s a silent disease that often isn’t detected until a fracture occurs. Fractures can significantly impact mobility and independence, particularly in older adults. Hip fractures, for example, can lead to long hospital stays, extended rehabilitation, and even the need for long-term care. Wrist and spine fractures are also common, with spinal fractures sometimes leading to a stooped posture and loss of height.
➧ Build Strength. Use your muscles by lifting weights or doing exercises like squats and planks two to three times a week.
➧ Bear Weight. Aim to do 30 minutes of weight-bearing physical activity—like walking, energetic dancing, or climbing stairs—three times a week.
➧ Reduce Risk Factors. Eat a healthy diet that includes calcium-rich foods, avoid smoking, and limit alcohol intake.
➧ Get Assessed. Ask your healthcare provider about the FRAX tool and DEXA scans (especially if you are a woman aged 65 or older).
➧ Find Balance. Engage in simple balance exercises to reduce risk of falls.
How to Strengthen Your Bones. While good nutrition is essential to bone health, Dawson-Hughes emphasizes that weight-bearing physical activity is also important for strengthening bones: “We need gravitational forces on our skeleton to stimulate bone formation,” she says. Surprisingly, our body’s 206 bones aren’t static; they constantly remodel themselves. In fact, ten years from now, your skeleton will be entirely new! At any age, weight-bearing activities stimulate extra calcium deposits and activate bone-forming cells, making bones denser and stronger.
Here are some bone-boosting exercises to incorporate into your routine:
➧ Strength training: Focus on muscle-strengthening exercises for your legs, arms, and spine. Gradually increase resistance with bands, weights, or even household items like soup cans or gallon jugs with handles (which can be filled or emptied to adjust weight). Aim for eight to 10 repetitions per set, building up to three sets, two to three times a week.
➧ Weight-bearing activities: Engage in activities that make your body work against gravity, such as walking, jogging, or running; tennis, badminton, or pickleball; climbing stairs; or dancing.
It’s also important to work on your balance to reduce the risk of falls. “Ninety percent of fractures occur as a result of falling,” says Dawson-Hughes. Yoga, tai chi, and simple practices like standing on one leg can improve balance and coordination.
Assess Your Bone Health. Not sure if you’re at risk for osteoporosis? Dawson-Hughes recommends asking your healthcare provider about the FRAX (Fracture Risk Assessment) tool, an online calculator that estimates your ten-year fracture probability based on factors like age, weight, family history, and lifestyle choices. Additionally, a doctor can order a DEXA scan to measure bone mineral density. These tools provide invaluable insights into your current bone health and future risk of fractures.
It’s never too early—or too late—to prioritize bone health. By taking small steps now, you can build stronger bones and minimize bone loss, reducing the risk of osteoporosis, falls, and fractures in the future.