• Home
  • About
  • Work with Me
  • SUBSCRIBE!
  • BEST ONLINE SHOPPING
  • Contact Me
  • Baby Boomster Tours

Baby Boomster

Active Women Over 50

  • Read About >>
  • Fashion/Beauty
  • Travel
    • General Travel
    • Los Angeles Travel
  • Wellness
  • Fitness Over 50
  • Lifestyle
  • Recipes
  • Interviews
You are here: Home / Baby Boomer Wellness / Fitness Over 50 / Best Fitness Tips to Prevent Bone Loss For Women Over 50
Privacy Policy This post may contain affiliate links for products I recommend. If you purchase, I may earn a small commission at no cost to you.

Best Fitness Tips to Prevent Bone Loss For Women Over 50

June 10, 2019 by Claire Morgan Leave a Comment

As you age, it’s normal to expect that your body will get weaker. By the time you’re over 50, you may notice some weakness in your bones that could result in random unexplained pain. Bone loss is to be expected, but there are steps you can take to maintain your bone density and keep your bones from deteriorating, no matter how old you are.

Bone loss is expected for women over 50 but some of it can be prevented by doing fitness activities and eating healthy food. Best tips to avoid osteoporosis.

Exercising is always a good idea.  When you work out, your bones become stronger, as well as the protective muscles surrounding them.  Excessive bone loss or osteoporosis can put you at risk for fracture, especially as you grow older. Some exercises are designed to help you prevent it and may even increase your bone density.

Consider adding the following activities to your fitness routine.

Exercises to prevent bone loss

Exercise has many health benefits but is essential for women over 50 who may be at risk for osteoporosis. You don’t have to go running or indulge in high-intensity workouts that could cause more pain. All you need to do is regular resistance training, at least 2-3 times per week, to help maintain your BMD (bone mass density) in your weight-bearing bones.

Resistance training pulls your muscles against your bones which strengthens them and prevents bone loss, even if you’re exercising moderately. There are a variety of exercises that help increase BMD and are moderately safe to do over the age of 50. They include:

  • Weight training
  • Bodyweight exercises
  • Backpacking
  • Hiking
  • Tennis
  • Tai Chi
  • Dancing and so on.

Stretching is essential

Your muscles may also get stiff as you age and decrease your flexibility. But, if you keep working to maintain your flexibility as you get older, your bones will be protected and you’ll experience less bone loss.  Stretching exercises increase your range of motion so you’ll remain agile and have less pain. It also helps protect your joints and reduces your risk of injury when you exercise or go about your daily tasks.

Make sure to stretch every day. There are two ways of doing this – static or dynamic stretching. Static stretches are light exercises requiring limited movement that you might do before or after your workouts. When you wake up in the morning do a little light stretching to energize yourself as you start your day.

Dynamic stretching involves more range of motion that actively engages your muscles and warms them up. Add dynamic stretching exercises into your workout routine, or practice basic yoga poses.

Don’t discount the benefits of stretching to increase flexibility. It will not only prevent bone loss but will help relieve chronic muscle and back pain. If you get into the habit of stretching every day, your entire core will become stronger, reducing pain even if you have to carry heavy objects.

A healthy diet

Eating a healthy diet combined with daily exercise and stretches is the next key to prevent bone loss. As bones begin to deteriorate with age, a number of bone-building foods will help you maintain bone density and strength. The two most important ingredients for healthy bones are calcium and vitamin D. They are especially important for women who are at risk for osteoporosis.

Calcium is the building block for strong bones, and vitamin D helps your body absorb it. The recommended dose of calcium for adults is 1,000 milligrams each day, and you need 600 IU of Vitamin D. Women over 50 may want to increase those doses to 1,200 mg of calcium and 800 IU of vitamin D per day.

Ideally, you should get your calcium and vitamin D from food, which includes:

  • Dairy products (milk, yogurt, cheese)
  • Green leafy vegetables (broccoli, spinach, kale)
  • Seafood (oysters, shrimp, crab)
  • Fish (tuna, salmon, sardines)
  • Soy and almond milk

If you are at risk for osteoporosis make sure to check with your doctor. Bone mineral density testing is recommended for women over 65 and your doctor will be able to recommend supplements if you are not getting enough from food alone.

Click here to get the best at-home exercise equipment from GETACTV.com.

Being fit and maintaining strong bones takes work and dedication but it’s manageable. Be diligent about paying attention to your diet, make sure to exercise regularly, and do some stretching each day.

Share this post:

Share on Twitter Share on Facebook Share on Pinterest Share on LinkedIn

Filed Under: Fitness Over 50, Health and Treatment Tagged With: bones, Fitness over 50, healthcare, healthy eating, osteoporosis

Post Updates

See my favorite books on Amazon here!

Listen to popular audiobooks without subscription fees with Chirp!

About Claire Morgan

Claire Morgan is a marketing consultant and lecturer who, thanks to her integrated approach to business, stands behind many digital strategies of renowned brands. She passionately blogs about lifestyle trends. You can find her on Twitter.

Leave a comment and tell us what you think Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Welcome to my blog!

Rebecca Olkowski

I’m Rebecca a Los Angeles-based travel and lifestyle, blogger

I created Baby Boomster for active women over 50 who are not ready for a rocking chair, but ready to ROCK! Aging is an attitude. It’s all about how you choose to react to it. Read more about me here

  • Rebecca@babyboomster.com
  • Let’s Collaborate
  • Writer’s Guidelines
  • Subscribe to Post Updates Here
  • Read these books on Amazon

Los Angeles resident or traveler?

Visit my new blog BoominginLA.com here.

best online shopping for women over 50

Latest Posts

  • Best of Boomer Blogs: Flowers That Bloom in the Spring Tra La!
  • Are You a Woman Who is Planning a Solo Trip in the Future?
  • The Glutathione Revolution: Interview with Author Dr. Nayan Patel
  • Vessel Health Review: At Home Testing for Wellness
  • LaDuora Duo Hair Care Device Review
  • Homemade Granola
  • Do You Feel Like a Bionic Person Yet?
  • Chinese Coleslaw with Bok Choy
  • County Fair: A Coffee Table and Recipe Book You Will Love
  • What Are The Best Airlines to Fly in 2022?

Thinking of starting your own blog? Read this first.

Contact Info

  • About Baby Boomster
  • Send a message
  • Media Kit
  • Writer’s Guidelines

…………………………………………..

Rebecca Forstadt Olkowski
rebecca@babyboomster.com
Los Angeles,  CA 91001

Honors and Awards

Top 100 Baby Boomer blogs

Top Boomer and Senior Blog on Knewze!

Search for a topic

Legal Stuff You Need to Know

  • Disclaimer
  • Disclosure
  • Please read my Privacy and Cookie Policy

Rebecca Olkowski is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to BabyBoomster.com. Other affiliations are listed HERE.

INSTAGRAM | FACEBOOK |  LINKEDIN |  PINTEREST |  TWITTER |  YOUTUBE | IMDB


BabyBoomster.com is a travel, food, wellness, entertainment, and lifestyle blog for Baby Boomer women over 50. | Los Angeles, California

Copyright Ⓒ 2011 - 2022  | BabyBoomster.com  |  All Rights Reserved

Privacy and Cookie Policy