After 50, staying active is key for keeping your bones strong.Experts recommend a mix of weight-bearing aerobic exercise, strength training and balance and flexibility exercises.To support bone health, prioritize bone-strengthening nutrients like calcium, phosphorus and vitamins D and K.<\/p>\n
Bone health is quickly becoming the latest wellness movement\u2014and it\u2019s about time. Strong bones are essential for staying active and independent as we age, yet most of us stop thinking about them after childhood. While we often hear about helping kids \u201cbuild strong bones<\/a>,\u201d it\u2019s women in midlife who may need that reminder the most.\n<\/p>\n Around age 50, as estrogen levels decline with menopause, bone breakdown begins to outpace bone formation., This natural shift can gradually weaken bones, increasing the risk of falls, fractures and osteoporosis<\/a>.\n<\/p>\n The good news? There\u2019s a lot you can do to fight back. Regular physical activity helps keep your bones strong and your body feeling its best\u2014especially if you choose the right kinds of movement. Here\u2019s what a physical therapist and exercise physiologist recommend as the most effective exercises women over 50 should prioritize to build and maintain bone strength.\n<\/p>\n 1. Weight-Bearing and Dynamic Aerobic Exercise <\/p>\n You don\u2019t need anything fancy to strengthen your bones. Weight-bearing aerobic exercise simply means using your own body weight during activities that get your heart pumping. \u201cA combination of exercises is the most effective way to improve or protect bone health, particularly in the spine and hip areas, which is where bone health tends to wane as aging occurs,\u201d says Marcia McKittrick, PT, MPT, LNHA<\/a>. \u201cImpact exercises, such as walking and aerobics, are recommendations that are also easy to implement.\u201d\u00a0\n<\/p>\n Want to kick things up a notch? Try dynamic impact exercise, a higher-intensity form of weight-bearing exercise that adds extra force to help build bone strength. Activities like jumping rope, jumping jacks or sports with mutli-directional jumps\u2014such as volleyball, basketball or tennis\u2014put \u201cgood\u201d stress on your bones. When you land from a jump, your bones\u00a0 absorb your body weight, signaling to your bones to become denser and stronger.\u00a0\n<\/p>\n Research supports this approach. For example, one review in postmenopausal women found that jumping exercises and other weight-bearing aerobic exercises were effective in increasing bone density in the lumbar spine and femur.\n<\/p>\n Not ready for high-impact exercise? No problem. A brisk walk<\/a> at about 3 to 4 miles per hour can do wonders for your bone health, too. For an extra challenge, consider wearing a weighted vest or carrying a light backpack. Either way, slipping on supportive shoes and picking up the pace is a simple yet effective way to support strong bones.\u00a0\n<\/p>\n 2. Resistance Training <\/p>\n Like it or not, there\u2019s a reason guidelines and health professionals recommend strength training at least twice per week<\/a>. \u201cAll exercise is amazing and something is always better than nothing, but more specifically for protecting bone health (and muscle mass), we need resistance training,\u201d shares Kara Mohr, Ph.D, FACSM<\/a>. In fact, research shows that postmenopausal women who incorporate regular strength training into their routine have greater improvements in bone mineral density in their hips, femur and lumbar spine.\u00a0\n<\/p>\n Similar to high impact activity, strength training places a mechanical load\u2014such as your own body weight, a barbell or set of dumbbells\u2014on the bone, which signals the body to rebuild it stronger. Strength training also supports healthy muscle, which goes hand in hand with bone health.\n<\/p>\n Not sure where to start? Mohr recommends focusing on compound movements that engage multiple muscle groups in one exercise. \u201cThese movements are also time efficient since we’re all very busy,\u201d she says. \u201cSquats, kettlebell push press, pushups (or bench press) and deadlift are a few of my favorites. They’re demanding movements, but also very efficient.\u201d\n<\/p>\n 3. Balance & Stability Exercises\u00a0 <\/p>\n Balance and stability exercises are an essential\u2014but often overlooked\u2014part of fitness for bone health. \u201cThese exercises may help prevent falls, which can lead to injury,\u201d notes McKittrick. She encourages clients to start with lower-impact movements, like a single-leg stand, alternating one leg at a time for as long as you can or up to a minute three times a week.\u00a0\n<\/p>\n This movement has shown to help slow the decline of bone mineral density in the hip.\u00a0\n<\/p>\n Other effective forms of balance and stability exercise include tai chi and qigong, types of Chinese mind-body practices that combine slow, deliberate movements, controlled breathing and focused mental attention on strength, balance and flexibility. Research shows that both forms may improve bone mineral density in postmenopausal women., Though low-impact, their coordinated, weight-supported movements engage muscles and bones to enhance balance and stability.\u00a0<\/p>\n How Often You Should Exercise <\/p>\n In a perfect world, it\u2019s ideal to be naturally active on a daily basis, says Mohr. Along with that, she recommends incorporating a few days of structured activity to meet the guidelines of 150 minutes of moderate-intensity exercise and two days of strength training each week.\u00a0\u00a0\n<\/p>\n But let\u2019s be real: life happens. Even the best-intentioned plan to attend a workout class may quickly fall by the wayside when an unexpected meeting pops up or your child needs to be picked up from school. With that in mind, McKittrick encourages clients to focus on fitting fitness in<\/a> when and where they can. \u201cI don’t want to set a goal that is too ambitious for busy women\u2014one that discourages them from even getting started,\u201d she shares. \u201cAiming for structured activity three to five times per week is ideal, with each session lasting 30 to 45 minutes.\u201d\n<\/p>\n Other Tips for Supporting Bone Health <\/p>\n Exercise is only one piece of the bone health puzzle\u2014nutrition plays an equally important role. The foods and nutrients you consume can preserve bone health over the long term. Here are a few strategies to help protect your bones, one bite at a time.<\/p>\n Prioritize Bone-Strengthening Nutrients. Micronutrients like calcium, vitamin D, phosphorus and vitamin K are essential for building and maintaining strong, healthy bones. Incorporating a mix of fortified-dairy and soy foods<\/a> can boost your intake of calcium, phosphorus and vitamin D to your diet. Plus, salmon also provides a decent dose of vitamin D too. For vitamin K, include foods like dark leafy greens<\/a>, cruciferous vegetables, natto (fermented soybeans), egg yolks and chicken. Our Expert Take <\/p>\n For women over 50, regular exercise is one of the most powerful ways to protect bone health. As estrogen levels decline during menopause, bone strength naturally decreases\u2014but consistent movement can help slow that loss. Experts recommend combining a mix of weight-bearing aerobic activity, resistance training and balance work<\/a> to support strong bones for the long term. \u201cIt\u2019s a marathon, not a sprint. It can take up to a year to see measurable improvements in bone density, so start small and stay consistent. Protecting your bones is a lifelong habit,\u201d says McKittrick.\n<\/p>\n Lace up your sneakers and head out for a brisk walk, try a tai chi class or do a few pushups before you start your workday\u2014what matters is that you start. Every step you take today builds a stronger you for tomorrow.<\/p>\n","protected":false},"excerpt":{"rendered":"After 50, staying active is key for keeping your bones strong.Experts recommend a mix of weight-bearing aerobic exercise,…\n","protected":false},"author":2,"featured_media":105824,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[565,134,111,139,69],"class_list":{"0":"post-105823","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-new-zealand","11":"tag-newzealand","12":"tag-nz"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/105823","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=105823"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/105823\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/105824"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=105823"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=105823"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=105823"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nEat the Rainbow. Fruits and vegetables provide a range of anti-inflammatory nutrients, like polyphenols and flavonoids, which act as antioxidants and may support stronger bones. Eating a variety of colorful produce ensures you get a diverse mix of these beneficial compounds, such as carotenoids from orange- and yellow-colored fruits and vegetables.
\nSnack on Prunes. No, this dried fruit isn\u2019t just for relieving constipation. Prunes may also support bone health, particularly in women approaching or past menopause. They are rich in bone-supporting nutrients, including vitamin K, potassium, magnesium and polyphenols. Research has even found improvements in bone mineral density in postmenopausal who ate around 50 grams of prunes per day.\u00a0\u00a0
\nAvoid or Quit Smoking. Smoking can take a serious toll on your bone health by lowering estrogen and accelerating bone loss. If you\u2019re struggling to quit, seek support from your healthcare team to break this habit.<\/p>\n