Follow this game plan to craft an exercise program that improves bone density as you age.
As an Equinox Coach, the number one fear I hear from members in their 50s, 60s, 70s, and beyond is falling and breaking or fracturing a bone.
That worry isn’t completely out of line. From ages 25 to 50, bone density (essentially how porous your bones are) generally stays stable, as the balance between removing old bone and rebuilding new bone is equal. But after that point, bone breakdown begins to outpace formation. Bone density often decreases, with the small holes within bone growing larger and the outer walls becoming thinner. The result: weak bones that are more prone to fracture at a time when balance also declines.
It’s no surprise low bone density often comes up as a deterrent to exercise. I’ve heard members say they’ve shifted away from certain workouts — running, pick-up basketball, you name it — because of their low bone density. But treating your body to some level of impact through exercise can and should be a part of your overall bone health game plan.
Specifically, exposing your bones to loads greater than those experienced during your everyday life can increase the activity of osteoblasts, cells that deposit and mineralize new bone. Weight-bearing impact exercises (think: jumping) and progressive resistance exercises can boost bone health in adults, with the latter known to be a highly beneficial intervention for maintaining and increasing bone mass and density, according to information published in the journal "Endocrinology and Metabolism."
Exercise won’t necessarily get your bone density back to how it was in your youth, but it can make your body much more fortified, enough that you’re able to do the same workouts and activities. You just need to be consistent and diligent. And, of course, talk with your doctor about other steps you can take to improve your bone health. The changes won’t happen overnight, but over time, you’ll feel significantly stronger and be able to live without as many limitations.
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Even if low bone density isn’t a concern for you just yet, I highly recommend you start training to fight against it as soon as possible. At a certain point, everyone starts losing bone density, even if you’re an IRONMAN competitor or marathon runner. But by building up your bone density now, you’ll develop a surplus so that when bone loss naturally accelerates, it won’t affect you as much.
Whether you’re actively dealing with bone density concerns or you want to prevent them, here’s what to prioritize in your training.
1. Resistance Exercises
Weight-bearing exercises have the greatest impact on your bone density. If you have osteopenia or osteoporosis, one of the easiest resistance exercises you can do is a chair squat. Clients will say, “Oh, I can't do squats because of my condition or how I feel.” So I’ll start them with the most rudimentary movement, make sure that technique is locked in and they have pain-free movement, and then progress from there.
When you’re first starting, sit on a chair or bench at the Club, with your chest lifted, posture erect, and feet resting flat on the floor. Press into your feet and stand up in front of the chair, pause for a second, then slowly sit back onto the seat. As you become stronger in that motion, you can tap the seat rather than fully sit. Then, you can remove the chair or bench entirely and, over time, add weight. The chair squat ultimately becomes a goblet squat.
As an alternative, try a sumo squat with a chair, which involves the same technique but your feet are spread wide and your toes are pointing outward. Step-ups are also a favorite; just step one foot at a time onto a stair or short box, then slowly lower them back to the floor. To progress, add some speed or hold a dumbbell in each hand at your side.
For upper-body training, wall push-ups are a great starting point. Perform a classic push-up with your hands on a wall and your feet a few steps back. As you build strength, you can lower down onto a countertop, a bench, a step, and ultimately a floor.
2. Cardio
For cardio that benefits both your heart and your bone health, you’ll want to choose an activity that sufficiently loads your joints. Swimming and biking, for instance, don’t require you to bear much of your own weight. And while walking is a better option, it’s not as great of a weight-bearing action as jogging or running. So if you have the capacity to do so, try a gentle jog or run.
Trekking around your neighborhood or trotting on a treadmill aren’t the only ways you can get your fix. Racquetball, pickleball, and tennis are all great options; they require you to carry your own body weight and force you to move in all directions (helping to improve your functional fitness to boot) at a notable speed. Ultimately, choose a form of cardio that’s easily accessible and enjoyable.
3. Plyometrics
Plyometrics — a type of quick, explosive movement, such as jumping — can also enhance your bone health. One study found that jumping 10 to 20 times twice a day, with 30 seconds of rest between each jump — improved hip bone mineral density in premenopausal women after 16 weeks. Another review found that jumping interventions throughout adolescence improve bone mineral content, density, and structural properties, which may help prevent osteoporosis later in life.
Squat jumps, jumping lunges, and skaters are common plyometric exercises. But if you have limitations that make those moves tough on your knees or hips, there are modifications available. For example, holding onto TRX handles during a squat jump will offset some of your weight and help with your balance, and you don’t need to jump too high to get the benefits. This allows you to better control your landing so your joints don’t feel so aggravated. A person over age 50 who has slight osteopenia might aim for a four- to six-inch squat jump then slowly progress up to a 10-inch leap.
To nix the jumping entirely, you can try a stomp squat. It’s just like a chair squat, but before you stand up, you’ll stomp your feet onto the floor. This gives you some of the beneficial impact of a plyometric exercise without actually jumping. Also an option: practicing your plyometrics in a pool before you take them on dry land. The natural buoyancy of the water reduces the impact, but you’re still able to do the explosive portion of the movement. Try jumping and landing while holding onto the edge of the pool.
That said, if your body won’t allow you to do plyos, don’t force it. Just do what you can.
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4. Balance and Posture Training
The final element of a bone health-focused fitness program is balance and posture training — both of which help reduce your odds of falling and, in turn, keep you fracture-free. As you age, you lose proprioception (the sense of where your body is in space), and your posture may falter due to natural muscle mass declines, among other factors. If your body’s leaning forward, you’re more likely to fall.
Standing marches, single-leg resistance movements (e.g., deadlifts, squats, lunges, step-ups), and BOSU work will all get the job done. Don’t forget core exercises (such as planks), which help strengthen all the muscles throughout your trunk that support healthy posture. The moves don’t have to be over the top, and they’ll likely overlap with other elements in your training program.
If you can incorporate these four components into your training and progress accordingly, you’ll be well on your way to building a healthy bone density — and life.
Want to get started?
Try this Basic Lower Body Resistance workout.
Chris McGill is a NSCA-certified personal trainer and Tier 3+ Coach at Equinox Encino with nearly 14 years of experience. He has certifications in TRX, FMS, kettlebell, Animal Flow, and pre- and post-natal training, as well as a nutrition certification from Precision Nutrition. He frequently trains clients over the age of 50.