Strong Bones, Healthy Aging

Bone health often takes a backseat to heart and brain health in conversations about aging — but it shouldn’t. As we grow older, maintaining strong bones becomes essential to preserving mobility, independence, and overall well-being. Osteoporosis, characterized by weakened bones and an increased risk of fractures, affects millions of adults and contributes significantly to morbidity and mortality in later life. Fortunately, there are proven strategies you can adopt now to protect your bones for years to come.

The High Stakes of Bone Loss

Fractures are far more than inconvenient; they can be life-altering. According to the CDC, one in four adults older than 65 falls each year, and falls are the leading cause of injury-related deaths in this age group. Hip fractures in particular are associated with a 20–30% increased risk of death within the first year, and many patients never regain their previous level of independence.

Bone density typically peaks in our 20s and begins to decline around age 35. The rate of bone loss accelerates with age, especially after menopause in women, due to declining estrogen levels. But this decline is not inevitable. Lifestyle plays a powerful role in slowing bone loss and preserving skeletal strength.

How to Build and Maintain Bone Density

1. Diet: Fuel Your Frame

Calcium and vitamin D are the cornerstones of bone health, and guidelines recommend prioritizing calcium from dietary sources, supplementing only when goals are not met through food. The National Institutes of Health (NIH) recommends the following daily calcium intake:

• Women 19–50 years: 1,000 mg
• Women 51+ years: 1,200 mg
• Men 19–70 years: 1,000 mg
• Men 71+ years: 1,200 mg

Good dietary sources include dairy (milk, yogurt, cheese), leafy greens (collard greens, kale, spinach), almonds, tofu and fortified plant milks. Vitamin D also helps your body absorb calcium, and many adults require lifelong Vitamin D supplementation, especially in climates with limited sun exposure.

Protein, magnesium and vitamin K2 are also essential for bone metabolism, and a Mediterranean style of eating has been linked to higher bone density in older adults.

2. Exercise: Use It or Lose It

Weight-bearing and resistance exercises stimulate bone remodeling, making your bones stronger over time. Activities like brisk walking, stair climbing, resistance bands and lifting weights are excellent choices.

Weighted Vests: A Simple Tool with Powerful Potential

A lesser-known but highly effective strategy for improving bone health is the use of a weighted vest. By adding gentle resistance to your body, you increase the load on your skeleton during everyday activities, mimicking the effects of weight-bearing exercise.

Recommendations for Weighted Vest Use:

• Weight: Start with 4–6% of your body weight (e.g., 6–10 lbs. for a 150-lb. person).
• Duration: Begin with 15–20 minutes per day during light activity, such as walking, or even household chores, and gradually increase.
• Progression: Add weight slowly over weeks. Max out around 10–12% of body weight if comfortable.

Make sure the vest is snug but comfortable, and avoid use if you have balance issues or unstable joints unless guided by your healthcare provider.

Bone density is a key pillar of healthy aging, and there’s a lot you can do to support it. Focus on a calcium-rich diet, strength-building movement, and consider incorporating a weighted vest for an extra boost. These strategies not only protect your bones but may also help reduce your risk of falls, fractures, and the cascading health issues that often follow.