BONE HEALTH AS WE AGE

Bone is an active tissue that makes up our skeletal system. It provides numerous functions, including aiding in movement, protecting vital organs, storing essential minerals, and producing blood cells in the bone marrow. As we age, our bones get less dense. Our peak bone density typically occurs in early adulthood, but it drops off after menopause in women and after age 70 in men. 

Healthy bones mean fewer fractures as we get older and help maintain our mobility. So, how do we maintain our bone health as we age? Let’s look at what you can do to keep your bones strong.

Resistance Training

Research has shown that strength training does more than build muscle. It can help maintain bone health.

One study found that strength training at least twice a week, with exercises that target large muscles crossing the spine and hip, produced the greatest skeletal benefits. 

Get Enough Calcium & Vitamin D

 Calcium and Vitamin D are essential for maintaining bone health. How much you need depends on your age, sex, and other health conditions. 

Most people can get what they need from a well-balanced diet, but contact your healthcare provider if you think you need any supplements.

Bone Mineral Density Testing

A DEXA scan looks at your bone mineral density.  Knowing your bone mineral density can help your healthcare provider determine if other interventions are needed to prevent fractures.

People who should consider getting a DEXA scan include the following.

• Women over 65 years old

• Men over 70.

• People with a family history of osteoporosis.

• A history of a previous fracture

• People taking certain medications or who have certain medical conditions. 

Keeping Your Bones Healthy with PFP

If you’d like to start strength training to maintain your bone health, especially as you age, contact PFP on our Get Started page to schedule a fitness assessment.