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. This is especially important 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. But there are some things you can do to protect your bones, including following a nutritious diet and getting plenty of exercise. Improving your bone density by just 10% could cut your risk of fractures in half. 

How to maintain or increase bone density as you age

Roughly half 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. You can’t totally avoid losing bone density as you age, 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 years 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 nutritious diet that contains calcium-rich foods is important. The recommended daily amount of calcium in the U.S. is 1,000 mg for people younger than 51. After 51, women should aim to get 1,200 mg a day, while men should get 1,200 mg of calcium once they reach 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. This is because food provides other nutrients (like vitamin D, magnesium, and phosphorus) that help with calcium absorption. But if you can’t get enough calcium through food, talk with your primary care provider about a calcium supplement.

You have lots of options when it comes to 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

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. The National Osteoporosis Foundation recommends that adults over 50 get between 800 IU and 1,000 IU of vitamin D every day. If needed, vitamin D supplements can help you get the recommended amount.

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.

EXPERT PICKS: WHAT TO READ NEXT

• Measuring bone density: If you’re at high risk of developing osteoporosis, you may need a DEXA scan. Learn how this bone density scan works and how to prepare.

• Foods to improve bone health and density: Eating foods high in calcium and vitamin D, and protein will help with bone strengthening. 

• Strength-training exercises for all ages: Learn more about how to perform strength-training exercises and how they support your bone health.

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. Of 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.

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You can 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 large review found that exercise prevented fractures in postmenopausal women and 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. 

You should try to do 30 to 40 minutes of exercise at least 3 to 4 times a week, according to the International Osteoporosis Foundation (IOF). 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, try to include exercises such as:  

• Hiking

• Dancing

• Stair-climbing

• Tennis or pickleball 

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

If you have osteoporosis, you may need to avoid high-impact exercises. Talk with your primary care provider 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, aim to do resistance exercise at least 3 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 

• 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 with your primary care provider about suitable resistance exercises. 

5. Try to maintain a balanced weight

Managing your weight is especially 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 with your healthcare team about how to gain weight in a safe way. If you’re carrying excess weight, connect with your healthcare team about setting goals and how to incorporate exercises into your routine. 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, there are lots of resources that can help you quit.

Excessive alcohol use can also increase fracture risk and the risk of falls while decreasing bone strength.

7. Consider medications or hormone therapy

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

Menopausal hormone therapy (also known as hormone therapy, hormone replacement therapy, or HRT) has several benefits, as it can help lower fracture risk and increase bone density in postmenopausal women. However, it does have some risks. Talk with your healthcare team to see if it’s right for you.

At what age does bone density start to decrease?

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

The time frame for when osteopenia (loss of bone mass) occurs is different for men and women:

• 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. 

• Men: 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 continues, it can lead to osteoporosis, a condition that results in reduced bone mineral density and a higher chance of fractures.

Risk factors for bone loss

There are several risk factors or conditions that make you more likely to lose bone density. 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 medications

• Low body weight

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

• Cigarette smoking and alcohol misuse

• Inactivity

While many of these risk factors are out of your control, you can still take steps to reduce your risk. Lifestyle, diet, and exercise changes can help prevent further bone loss — and, in some cases, even build up bone density.

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Written by:

Kim Grundy, PT

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

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Farzon A. Nahvi, MD

Farzon Nahvi, MD, is an emergency medicine physician and author of “Code Gray: Death, Life, and Uncertainty in the ER.” He works at Concord Hospital in Concord, New Hampshire, and teaches at the Geisel School of Medicine at Dartmouth.

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