7 Tips for How to Increase Bone Density After 60

As you age, it's important to prioritize keeping your bones and joints healthy. Increasing your bone density can significantly decrease your risk of falls and fractures, which is critical once you reach your 60s.

Some factors that have an impact on bone density are beyond your control, such as genetics and hormonal changes, including menopause. However, there are several lifestyle factors that you can control, such as your diet and exercise routine. Improving your bone density by just 10 percent could cut your risk of fractures in half. 

At what age does bone density start to decrease?

During childhood and early adulthood, your bones continue to develop and gain strength. By the time you hit age 30, they reach their maximum bone mass and are at their strongest point. Your bone density stays relatively stable until you reach age 50. At this time, you start to lose bone faster than it is formed or rebuilt. 

The time frame for when bone mass loss (also called osteopenia) occurs is different for men and women. For women, bone loss occurs more rapidly during menopause (around age 50 through 54) before it levels off. This is due to declining estrogen levels. Women can lose up to 20% of bone mass during perimenopause and menopause. Bone mass stabilizes after menopause, but at around age 70, bone loss resumes. 

For men, bone loss peaks at age 65, and the decline continues. Both men and women can lose 25% of their bone mass after age 50 if steps aren’t taken to slow it down. If bone mass loss progresses, it can lead to osteoporosis, a condition that results in reduced bone mineral density and a higher chance of fractures.

There are several risk factors or conditions that make you more predisposed to losing bone density, according to the International Osteoporosis Foundation (IOF). These include: 

• Early menopause, especially before age 40

• Family history of osteoporosis

• Overactive thyroid

• Chronic lung disease

• Crohn’s disease

• Celiac disease

• Rheumatoid arthritis

• Certain medications, including prednisone, cortisone, and anti-seizure drugs

• Low body weight

• Cigarette smoking and alcohol abuse

• Low levels of vitamin D, calcium, protein, or potassium

• Inactivity

Taking steps now with lifestyle, diet, and exercise changes can help prevent further bone loss — and, in some cases, even build up bone density. If you don’t take those healthy steps, experts say it can put you at risk of osteoporosis, falls, and fractures. This can limit your ability to live independently as you get older. Osteoporosis can cause symptoms including back pain, stooped posture, and even loss of height. 

How to maintain or increase bone density as you age

Roughly 50% of women over the age of 50 will break a bone due to osteoporosis. There are ways you can avoid being part of the statistic. Having some bone density loss as you age is inevitable, but you can make changes to maintain what you have and prevent osteoporosis. There are also ways you can increase bone density once you are 60 or older. The sooner you start, however, the better. 

1. Add calcium-rich foods to your diet

Calcium is the main mineral that keeps your bones strong and helps maintain bone density. Eating a healthy diet that contains calcium-rich foods is important. The Recommended Dietary Allowance (RDA) in the U.S. is 1,000 mg for those younger than 51 and 1,200 mg for women age 51 and older. Men should bump their calcium to 1,200 mg once they hit age 70. 

The best way to get enough calcium is through eating calcium-rich foods. Calcium in your diet is preferred to taking a supplement. But if you can’t get enough calcium through food, talk with your primary care provider about a calcium supplement.

Focus on eating foods high in calcium, including: 

• Dairy products such as yogurt, milk, and cheese

• Leafy vegetables, including kale and broccoli

• Tofu

• Nuts, such as almonds and hazelnuts

• Fish, including sardines and salmon

• Grains

• Fortified orange juice

But talk to your primary care provider about the best sources of calcium for you. 

2. Don't forget vitamins D and K2

Vitamin D keeps your bones strong as it helps your body absorb the calcium you eat. You can get vitamin D through food, such as salmon, egg yolks, or fortified milk. However, it can be difficult to get the recommended amount through diet alone, so you should also consider taking a supplement. The National Osteoporosis Foundation recommends that adults over 50 get between 800 and 1,000 IU of vitamin D every day.

Exposing your skin to sunlight for short periods is another way to boost levels of this important vitamin. Your liver and kidneys make vitamin D when the sun hits your skin. Experts say all it takes is sitting outside for 5 to 30 minutes without sunscreen for your body to make vitamin D.

Between your diet, supplements, and short daily exposure to sunlight, you should get enough vitamin D to strengthen your bones.

Vitamin K2 can help, too. It may keep your bones strong by helping your body metabolize calcium. Research suggests calcium, vitamin K2, and vitamin D may work together to increase bone mineral density. Animal products and fermented foods –– such as chicken breast and fermented soybeans –– are good sources of vitamin K2. 

3. Pick protein

Eating enough protein is another way that you can keep your bones strong. Protein helps your body absorb calcium and helps with bone formation. A 2023 study found that those who had a higher protein intake had a higher total body bone density. An interesting note: The study found that this positive result was only seen in those eating animal protein; those eating plant protein had a lower bone density.

Eating enough protein can help prevent fractures, as well. A large 2014 study looking at over 144,000 postmenopausal women found that those who ate more protein had less chance of forearm fractures, as well as higher bone density overall.

Add more protein to your diet by eating foods such as meats, eggs, seafood, nuts, or seeds. You can also use protein powder in smoothies or drinks. 

4. Practice weight-bearing and strengthening exercises

Exercise is a critical part of keeping your bones strong. It may increase bone mineral density in men and women as they age. For example, a Cochrane Library Review found that exercise not only prevented fractures in postmenopausal women but also increased bone density. Those who exercised had 3.2% less bone loss in their spine and 1.03% less bone loss in their hips compared with those who didn’t exercise.

A 2018 study found that two types of exercises helped increase bone density: weight-bearing and strength or resistance exercises. Both can help strengthen your bones and muscles and prevent or manage osteoporosis. 

According to the IOF, you should try to do 30 to 40 minutes of exercise at least 3 to 4 times a week. Here’s how to add weight-bearing and strength-training moves to your exercise routine for strong bones. 

Weight-bearing exercises

Weight-bearing exercises challenge you to move against gravity while standing. For these exercises to build up bone density, researchers say they have to be fairly high-impact. Walking doesn’t create enough ground force to build up bone strength. Even so, walking has many other benefits and is recommended for overall health. 

For bone-building benefits, you should also include exercises such as:  

• Hiking

• Dancing

• Stair-climbing

• Tennis or pickleball 

• High-impact aerobics, such as jogging, jumping rope, and plyometric exercises 

• Tai chi or yoga

If you have osteoporosis, you may need to avoid high-impact exercises. Talk to your doctor about the best exercises for you.

Strength-training exercises 

Exercises that build strength using resistance –– from free weights, machines, resistance bands or your body weight –– also increase bone density. For best results, studies have found that you should do resistance exercise three times a week. Work toward doing 8 to 10 exercise repetitions for 2 to 3 sets. Examples of resistance exercises that may build bone density include:

• Weighted squats 

• Leg presses 

• Hamstring curls 

• Stair-climbing

• Step boxes with weighted vests 

• Power cleans with weighted vests

• Latissimus pull-downs

• Seated rowing

If you have osteoporosis, use caution with twisting motions, bending at the waist, or doing sit-ups. You can talk to your primary care provider about suitable resistance exercises. 

5. Try to maintain a healthy weight

Maintaining a healthy weight –– which will be different for everyone ––  is important as you get older. Being overweight negatively affects your health; however, being underweight can cause bone loss and a higher risk of fractures. If you are underweight, talk to your doctor about how to gain weight healthily. If you are overweight, it is important for your health that you lose weight, but it’s also important that you exercise. A 2015 study found that doing weight-bearing and resistance exercises helps prevent and maintain bone strength while losing weight.

6. Cut back on smoking and drinking alcohol

Smoking and excessive drinking affect bone health. Smoking causes a significantly increased risk of fractures. If you do smoke, talk to your doctor for help quitting.

Excessive alcohol use increases fracture risk, decreases bone strength, and increases the risk of falls, according to a study in Osteoporosis International. Alcohol in moderation, which is defined as two glasses of wine per day, does not affect bone health, according to the IOF. 

7. Consider medications or hormone therapy

If you are at high risk of bone loss or fracture, your doctor may talk to you about osteoporosis medications to prevent bone loss and increase bone strength. Drug therapies may include raloxifene, bisphosphonates, bazedoxifene, or denosumab.

Hormone replacement therapy (HRT) for menopausal symptoms has several benefits, as it can help lower fracture risk and increase bone density in postmenopausal women. However, it does have some risks. Talk to your doctor to see if it is right for you.

Why trust our experts?

Written by:

Kim Grundy, PT

Kim Grundy, PT, is a licensed physical therapist and an experienced writer and editor. She worked at an outpatient orthopedic facility, where she treated patients with chronic conditions and post-surgical athletes working towards recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Christina Palmer, MD

Christina Palmer, MD, is a board-certified family physician with a special interest in chronic care management, women’s health, mental health, and preventive care. She has over 10 years of experience in primary care research, innovation, and practice.

Our editorial standards

Meet our experts