Ways to improve bone density, not just for people with osteopenia/osteoporosis

Breaking a hip was something my mother worried about, especially in her 80s and 90s.  She worked hard to avoid bone loss after age 60 or so.  She took calcium and Vitamin D supplements, made good nutrition choices, and did basic exercises to keep her bones as healthy as possible.  In her 90s, she walked for exercise a few times a week or used a small hydraulic stepper in her apartment (independent retirement community) if she did not feel like going out.  She was quite successful at avoiding any fractures, even after a couple hard falls at age 95.

I did not do a bone density screening until close to age 60.  Turned out that my legs and hips were in great shape.  The ski conditioning I started doing after knee rehab at age 57 probably was helpful.  However, my T-score for my spine was classified as osteopenia.  After a little research, I learned that it's possible not only decrease bone loss, it's even possible to improve bone density with appropriate exercise.  There are several relevant studies that include women over 70.

Found a video made by two physical therapists that is a good introduction to why bone loss in the spine can cause problems.  It's done in serious but light-hearted way.  Their focus is on people who probably are not out hiking, skiing, or even walking very much.  They mention four elements that should be addressed by specific exercises:

• weight bearing
• resistance
• posture
• balance

After showing what can happen with a model of a spine, they demonstrate three basic exercises: modified dead lift, lunge, push up.

The key point is that bones are not static.  Bone is constantly being re-modeled by osteoblasts and osteoclasts in response to the needs of the body.  The goal of exercises based on weight and/or resistance is to provide appropriate levels of stress to stimulate osteoblasts and build more bone.  Aerobic exercise from swimming or cycling is good for cardio but do not help build bone in the spine.  For more details, check out this webpage about weight bearing exercise as a way to prevent fractures in older people.

Working with heavy kettle bells is a straightforward way to to improve bone density.  Must be using enough weight.  8-10 pounds is not nearly enough.

The 66yo woman in this video is using 26 pounds.  Of course, her trainer had her work up to that weight.  Good form is especially important for anyone with osteoporosis in the spine already.

I found working with my trainer that 20 pounds was okay for the kettle bell swing and chest-hold squat when she started adding bone building exercises to my sessions.  The ideal is to do the exercises 3 times a week, possibly alternating between heavier and slightly lighter weights.

Here are a couple other examples of exercises with weights.  The first is a lunge and press, the second is a single leg deadlift with weights.  I started with 12 pound dumbbells.  Fewer reps with more weight at slow speed is better.