How to Improve Bone Density After 60: Practical Steps That Help

After 60, bone loss tends to continue, and the risk of fractures rises. Many people assume it is too late to do anything. It is not. While you may not rebuild a young skeleton, the right habits can help preserve the bone you have, strengthen the muscles that protect it, and reduce the chance of the fall that often causes a break.

1. Lift Something, Safely

Progressive resistance training is one of the most useful tools for older adults. Studies in postmenopausal women show that supervised strength and impact programs can improve hip and spine density, though results differ by program and person. Start with bands or light weights, learn good technique, and increase gradually. A physical therapist or qualified trainer can tailor a program, especially if you have osteoporosis; see our guide to exercises to avoid first.

2. Walk Every Day

Walking is weight-bearing, free, and easy to keep up. Aim for 30 minutes most days, broken into shorter walks if needed. It supports your heart and mood as well as your bones.

3. Get Enough Calcium

Women over 50 and men over 70 need about 1,200 mg of calcium a day. Dairy foods, calcium-set tofu, canned fish with bones, fortified plant milks, and greens help. If you cannot meet your needs through food, discuss a supplement with your doctor.

4. Check Your Vitamin D

Older adults make less vitamin D in the skin, and many are low. The usual recommendation is 800 IU a day after 70, and a blood test can show whether you need more. Do not exceed 4,000 IU a day without medical supervision.

5. Eat Enough Protein

Older adults often under-eat protein, which can lead to muscle loss and weaker bones. Many experts suggest around 1.0 to 1.2 g per kilogram of body weight daily for healthy older adults, unless a doctor advises otherwise because of kidney disease. Spread it across meals with eggs, fish, yogurt, beans, tofu, and poultry.

6. Prevent Falls

Most fractures happen when someone falls. Reduce your risk by practicing balance exercises, having your vision and hearing checked, reviewing medications that cause dizziness, removing loose rugs, improving lighting, and installing grab bars. Tai chi has good evidence for reducing falls in older adults.

7. Get Tested and Review Your Medicines

If you have not had a DEXA scan, ask your doctor; our guide explains how to read the results. Some medicines, including long-term steroids and certain acid reducers, can affect bone. If treatment is advised, it works best alongside lifestyle measures rather than instead of them.

8. Keep Habits That Protect Bone

Stay away from tobacco, keep alcohol moderate, and aim to stay at a healthy weight. Being underweight raises fracture risk.

A Simple Weekly Plan

• Walking: 30 minutes on most days
• Strength work: two or three sessions a week
• Balance practice: a few minutes daily
• Calcium-rich foods at every meal
• A yearly check-in with your doctor about bone health

You can also review osteoporosis prevention for women over 50 for more detail on screening and care.

This article is for general education only and is not medical advice. Talk with your doctor or another qualified healthcare professional before changing your diet, exercise routine, supplements, or medications.