As we age, maintaining bone health becomes essential—especially for women after menopause. One key indicator of bone strength is bone mineral density (BMD). A higher BMD means stronger bones, and a lower BMD can increase the risk of conditions like osteoporosis and osteopenia (a precursor to osteoporosis).
The good news? Exercise is one of the best ways to combat bone loss.
What Is BMD and Why Does It Matter?
Bone mineral density can be measured with a DEXA scan, which provides a numerical score indicating whether you may be at risk for bone loss. This score helps diagnose bone conditions and guides early intervention. Individuals with lower BMD are more vulnerable to fractures, which may lead to decreased mobility and independence.
👉 Talk to your medical provider to see if a DEXA scan is right for you. It’s an important first step in managing bone health.
How Does Exercise Help?
No matter your age or current bone health status, your bones respond positively to impact and resistance exercises. When your body is under load—either from gravity, weights, or muscle contractions—your bones receive signals to rebuild and strengthen.
Below are three simple but powerful exercises that support bone strength and functional independence:
1. Sit-to-Stand Repeats
This functional movement strengthens the lower body muscles and provides weight-bearing stimulus to your bones. It also mimics a daily activity—standing up from a chair or toilet—making it crucial for maintaining independence.
How to do it:
- Start from a higher surface to reduce intensity, and gradually lower the seat height over time.
- Perform without using your arms if possible.
- Add hand weights or wear a weighted vest for more challenge.
- Vary your speed—slower movements build control, faster movements build power.
2. Weighted Carries
Carrying weight helps strengthen the axial skeleton, which includes the spine and hips—critical areas for bone health. This exercise also improves core stability, balance, endurance, and grip strength (a proven indicator of overall functional independence).
How to do it:
- Start by holding equal weights in both hands, or challenge your balance by carrying weight on just one side.
- Begin with marching in place, then progress to walking set distances or durations.
- Increase resistance gradually as tolerated.
đź’ˇ Think of this as training for carrying groceries, grandchildren, or bags of mulch.
3. Stomping
Stomping may seem simple, but it delivers powerful benefits. It adds impact to the skeletal system, builds muscle power, improves reactive balance, and can even raise your heart rate.
How to do it:
- During a walk, stomp your feet for 30 seconds every 5 minutes.
- Progress to 1 minute of stomping every 5 minutes.
- For more challenge, stomp onto a bottom stair step to work on balance and coordination.
The Takeaway: Move More, Age Stronger
Maintaining bone strength is essential for living an active, independent life. Evidence-based exercises like sit-to-stand, weighted carries, and stomping are simple to do and can dramatically improve your:
- Bone density
- Muscle strength
- Balance and coordination
- Independence
Be consistent. Focus on good posture. Increase the challenge gradually—and most importantly, keep moving.
Let Us Help You Build Stronger Bones
At Peak Fitness and Physical Therapy, we specialize in working with adults over 50 to improve bone and muscle strength through:
- One-on-one physical therapy sessions
- Personalized fitness programs
- Small group exercise classes
- Expert geriatric and movement specialists
Want to get started? Contact us today to schedule your personalized evaluation and take the next step toward stronger bones and a more confident, active lifestyle.