How Seniors Can Build Strong Bones

Bone health is a crucial aspect of overall well-being, especially for seniors. As we age, our bones naturally undergo changes, making them more susceptible to conditions like osteopenia and osteoporosis. In this article, we’ll explore the similarities and differences between these two conditions and provide seniors with five safe and effective exercises to help build and maintain strong bones.

Understanding Osteopenia and Osteoporosis

Osteopenia:

Osteopenia is a condition characterized by lower bone density than normal but not low enough to be classified as osteoporosis.

It serves as a warning sign that one is at risk of developing osteoporosis in the future.

Individuals with osteopenia have bones that are weaker and more fragile than those with normal bone density.

Osteoporosis:

Osteoporosis is a more severe bone condition, indicating a significant loss of bone density and increased susceptibility to fractures. Bone mass is lost faster than it is regenerated, resulting in weakened bones that can break easily, even with minor falls or trauma.

Osteoporosis is often reported in terms of T-scores. A T-score is a scale from -2.5 to 1 (and above).

Zero, on this scale, represents bone density for a healthy young adult.

If you have a score of 1 or more, your bones are considered healthy.

Scores of -1 to -2.5 is indicative of osteopenia.

A score of -2.5 or lower is indicative of osteoporosis.

Key Difference

Both osteopenia and osteoporosis involve a reduction in bone density, making bones more fragile and prone to fractures.

Also, they share common risk factors, including age, genetics, hormonal changes, and inadequate nutrition.

While osteopenia is considered a precursor to osteoporosis, the key difference lies in the degree of bone density loss.

While osteopenia is a mild reduction, osteoporosis represents a more severe decline in bone density.

Can I Rebuild the Bone I Lost?

No, not really.

Strengthening with osteoporosis is not about reversing bone loss, but more about preventing further loss, as well as building muscles to help support the bones.

Bone growth can be stimulated through putting the right forces (i.e. exercise) through the bone, but as we age, we are battling a natural loss of bone density. This DOES NOT mean that osteopenia and osteoporosis are a natural part of aging (THEY’RE NOT!).

Everyone loses bone density at different rates, which depend on a variety of factors. For more on the specifics of these conditions, check out my previous article on bone density HERE!

The bottom line is that when we exercise, we are able to help decrease the risk for more serious injury and disability, so it’s important all older adults do weight-bearing exercises, but especially those with osteopenia and osteoporosis.

Building Bone Health: Safe Exercises for Seniors

Engaging in weight-bearing and resistance exercises can help seniors build and maintain bone density. These activities stimulate bone formation and strengthen existing bone tissue.

Examples of these types of exercise include: walking, jogging, Tai Chi, resistance training, Yoga, Pilates.

Basically, exercises where you are working against gravity and putting force through your limbs (this is how we can help stimulate bone growth).

Exercises like swimming or biking, while great cardiovascular exercises, are typically not great with building bone health. If you enjoy doing these exercises, great! But, just make sure to incorporate other, more resistance-based exercises into your weekly routine.

5 Exercises to Help Build Bone Strength

Click HERE to watch Dr. Katie Landier, PT, DPT perform these exercises!

1. Squats

Squats are excellent for building bone density in the hips, thighs, and lower back.

How to do it:

1. Stand with your feet shoulder-width apart.
2. Keep your back straight, chest up, and shoulders relaxed.
3. Slowly bend your knees and lower your body as if you are sitting in a chair.
4. Go as low as your flexibility allows, ideally until your thighs are parallel to the ground.
5. Push through your heels to return to the starting position.
6. Perform 2-3 sets of 8-12 repetitions.

2. Lunges

Lunges strengthen the legs and improve balance, benefiting bone health in the lower body.

How to do it:

1. Stand with your feet hip-width apart.
2. Take a step forward with one foot, bending both knees to lower your body.
3. Keep your front knee aligned with your ankle and lower yourself until your rear knee almost touches the floor.
4. Push through your front heel to return to the starting position.
5. Alternate legs for each repetition.
6. Perform 2-3 sets of 8-12 repetitions per leg.

3. Dumbbell Rows

Dumbbell rows target the muscles in the upper back and can help improve posture and strengthen bones in the spine.

How to do it:

1. Stand with your feet hip-width apart, holding a dumbbell in each hand.
2. Bend at your hips, keeping your back straight and chest up.
3. Let the dumbbells hang at arm’s length toward the floor.
4. Pull the dumbbells up towards your hips, squeezing your shoulder blades together.
5. Lower the dumbbells back down with control.
6. Perform 2-3 sets of 8-12 repetitions.

4. Push-Ups

Push-ups are excellent for strengthening the upper body, including the chest and arms, which can improve bone density in the shoulders and arms.

How to do it:

1. Start in a plank position with your hands shoulder-width apart and your body in a straight line.
2. Lower your body by bending your elbows, keeping them close to your sides.
3. Go as low as you can while maintaining good form.
4. Push back up to the starting position.
5. If full push-ups are challenging, perform modified push-ups with your knees on the ground.
6. Perform 2-3 sets of 8-12 repetitions.

5. Deadlifts

Deadlifts strengthen the lower back, glutes, and hamstrings, which can improve bone density in the hips and lower back.

How to do it:

1. Stand with your feet hip-width apart, a barbell or dumbbells in front of you.
2. Bend at your hips and knees to lower your body and grasp the barbell or dumbbells with an overhand grip.
3. Keep your back straight and chest up as you stand up, lifting the weight with your legs and hips.
4. Lower the weight back to the ground with control.
5. Perform 2-3 sets of 8-12 repetitions.

Furthermore, incorporating these resistance training exercises into your routine can help strengthen your bones and improve overall bone health.

Be consistent with your workouts and gradually increase the weight as you become more comfortable with the exercises.

In Summary

Maintaining bone health and strong bones are crucial for seniors to prevent conditions like osteopenia and osteoporosis. Furthermore, engaging in regular weight-bearing and resistance exercises, such as walking, Tai Chi, chair squats, resistance band exercises, and yoga, can help build and maintain bone density. Also, always consult with a healthcare provider before starting any new exercise program, especially if you have existing medical conditions. Prioritizing bone health and building strong bones can lead to a more active, independent, and fulfilling senior life.

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Sources:

1. U.S. Department of Health and Human Services. (2023, May 17). Bone mineral density tests: What the numbers mean. National Institute of Arthritis and Musculoskeletal and Skin Diseases. https://www.niams.nih.gov/health-topics/bone-mineral-density-tests-what-numbers-mean
2. This article was created with the help of ChatGPT

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for personalized guidance on bone health and exercise.