We can age with vitality, flexibility, and strength. But we must be aware that maintaining bone density is crucial for all of us women over 60 to reduce the risk of osteoporosis and fractures. As we women age, especially after menopause, estrogen levels decrease significantly, leading to loss of bone mass, making bones more brittle and prone to breaks, especially in the hips, spine, and wrists.
Building and maintaining bone density can help preserve bone strength and overall mobility, support our independence, and reduce the risk of injury from falls, the major cause for most hospitalizations over 60.
Here are some targeted exercises to help women over 60 build and maintain bone density
Weight-Bearing Cardio
Cardio exercises with focus on weight-bearing help improve coordination and bone strength. Examples include:
Walking or Hiking
Walking and hiking are great for strengthening the legs and hips. Aim for 30 minutes most days. Use walking poles for extra stability and to reduce joint impact.
Dancing
Choose low-impact styles like ballroom or line dancing to minimize stress on joints.
Strength Training
Squats
Use body weight or light dumbbells to strengthen hips, thighs, and spine. Perform chair squats by sitting and standing from a sturdy chair. This reduces knee strain while still working the thighs and glutes.
Bicep Curls
With light weights to build upper body strength. Use resistance bands instead of dumbbells for more control. Sit while curling if balance is a concern.
Wall Push-Ups
Great for upper body and core stability. Stand farther from the wall to reduce intensity, or use a countertop for a higher angle.
Balance and Stability
Tree Pose (Yoga)
Place one foot on the opposite ankle instead of the inner thigh for more stability. Hold onto a chair if needed.
Heel-to-Toe Walk
Walk in a straight line, heel to toe, to improve balance.
Flexibility Exercises
Seated Forward Bend
Sit on a chair and hinge forward at the hips, reaching toward the floor or a low stool. This exercise stretches your hamstrings and lower back.
Gentle Spinal Twists
Sit upright in a chair, place your hands on opposite knees, and twist gently to one side. This exercise helps increase your spinal flexibility and mobility.
Core Strengthening
Pelvic Tilts
Do this lying on your back with your knees bent or seated in a chair, gently rocking the pelvis forward and backward.
Planks
Planks strengthen the core, which supports spine health. Perform on your knees or against a wall to reduce pressure on wrists and lower back.
Sometimes, doing these exercises can feel boring or repetitive. I listen to music, or podcasts, or an audiobook to stay engaged. When we are aware of the ways we can improve our bone density and flexibility, we can meet the challenges with movements that empower our good health!
Let’s Have a Conversation:
What do you do to strengthen your bones? Are there particular exercises that you perform daily?
