When Barbara Hannah Grufferman was in her early 50s, a bone density scan showed that she was on the verge of developing osteoporosis. If she did not change her lifestyle, her bones would become increasingly brittle, putting her at high risk for life-altering spinal, hip and other fractures.
Ms. Grufferman has always been active, chasing after her two daughters and walking her dog around Manhattan. But she hadn’t done much formal exercise since “the Jane Fonda days,” when she was in her 20s, she said.
Once she discovered her low bone density, she began training to run and walk the New York City Marathon and began doing planks and squats daily. She practiced standing on one foot whenever she could, to improve her balance. Today, more than 15 years later, her bone density has remained stable and she is training for her 18th marathon.
“I am a living example that it is never too late to act,” Ms. Grufferman, 67, said.
But you don’t have to run marathons to protect your bones. Simply adding a few strategic exercises to your routine can support them, now and in the future.
“People think of bones as a static thing,” said Dr. Andrea Singer, a women’s bone health specialist at MedStar Georgetown University Hospital. But “it is a living, dynamic organ, in constant evolution”.
As with your muscles, the more you strategically challenge your bones with exercise, the stronger they become, she said.
Everyone’s bones weaken with age, but 80 percent of Americans with osteoporosis are women, and half of women over age 50 will break a bone because of the disease. Women reach their peak bone density in their early 20s. The biggest decline occurs in the five to seven years after menopause, when levels of estrogen, which helps keep bones strong, drop.
The earlier in life you start strengthening your bones, the better – but it’s never too late either, experts say. If you’ve already been diagnosed with low bone density, had previous fractures, or have osteoporosis, talk to your doctor about the best workout plan before starting something new.
For cardio, gravity is your friend.
Although most exercises are good for your bones, workouts that require your body to support its own weight are particularly effective for bone strength, experts say. This helps explain why astronauts’ bones weaken in space and why they spend two hours a day exercising.
“Bones are very, very adaptive,” said Rebekah Rotstein, a Pilates instructor and creator of Buff Bones, a fitness program to help women build bone strength, who has worked with hospitals across the country. “It responds to external forces by becoming stronger, and lack of strength will weaken it.”
If you’re new to aerobic exercise or getting back into it — or have already been diagnosed with low bone density — start by walking, said Dr. Mary O’Connor, professor emeritus of orthopedics at the University. from Ottawa. Mayo Clinic and chief medical officer of telehealth company Vori Health. Carrying hand weights can also help strengthen your upper body bones.
If you exercise regularly and haven’t been diagnosed with low bone density, cardio that puts more force on your body is ideal for preserving or strengthening your bones. Running and jumping exercises (for example, box jumps or jumping jacks) are good options. Workouts that involve moving in multiple directions — think dance, tennis, or pickleball — are even better.
“Surprising your body with new movements, in different directions, has a better and more effective effect on bone building than doing hours and hours of repetitive activities,” said Dr. Kathryn Ackerman, associate professor of medicine. at Harvard Medical School who studies bones. health.
If your bones are already weak, high-impact exercises can put you at higher risk of fracture, “because they put more pressure on the bones,” Dr. O’Connor said. So talk to your doctor about what your body can handle.
Regularity is also essential, as bones must be constantly stressed to stay strong. Rather than piling on weekend workouts, do about 30 minutes of daily weight-bearing cardio training to promote bone health.
Build your muscles to strengthen your bones.
Resistance training strengthens your bones in addition to your muscles, which, in turn, strengthens your bones. more by applying additional force to them, experts said.
“We were very nervous about older women, in particular, and whether they were overdoing it” or lifting too much weight, Dr. Ackerman said. “We did them a little favor because they were nervous about moving, because they thought they were going to break.”
As part of her Buff Bones program, Rotstein recommends regular squats, hip hinges, lunges, calf raises, planks and push-ups – pay close attention to form, so your joints and bones are well aligned.
These exercises strengthen muscles essential for daily activities, Ms. Rotstein said, including sitting and standing, bending to pick up objects and reaching for items on a shelf.
Also consider free weights or machines, Dr. Ackerman said, but start slowly. As you age, these daily activities can lead to fractures if your bones and muscles are not yet strong.
Boost your balance.
A comprehensive workout for bone health should also include exercises designed to keep you stable on your feet. This can help prevent falls, which can be especially devastating to your bones as you age, Dr. Ackerman said.
Single-leg balances, weight shifts, Pilates and yoga are all helpful for cultivating balance, experts say. And research suggests that tai chi may be particularly effective.
If your bones are weak, avoid bending and twisting.
Finally, if you have already been diagnosed with osteoporosis, avoid movements that involve bending all the way forward from the waist and doing rapid twists. “Most hip fractures in osteoporotic older women – what we would call fragility fractures of the hip – occur before the fall,” Dr. O’Connor said. “So someone gets up, turns around, their hip breaks and they fall.”
“Our bones are the weakest in torsion,” she added.
But try not to let the fear of a fracture discourage you from moving, she says. With some precautions, staying active now is what will keep you you are active for years.