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How to Improve Bone Density in Seniors: A Guide by Emma Mattison, Functional Aging Specialist

Written by Emma Mattison, NASM Certified Personal Trainer & Nutrition Coach, and Functional Aging Specialist and Exercise Scientist.


*Disclosure: I only recommend products I would use myself and all opinions expressed here are our own. This post may contain affiliate links that at no additional cost to you, I may earn a small commission. Read full privacy policy here.


Older couple laughing together outdoors, representing strong bone density and healthy aging.

Hello, dear readers!

As a functional aging specialist, exercise scientist, and NASM-certified online personal trainer and nutrition coach, I aim to offer the most informed guidance for a fulfilling and healthy life. Today, we're spotlighting a pivotal issue - the decline of bone density in seniors and the proactive measures you can embrace.

Why Is Bone Density Important?

Bone density signifies the concentration of bone mineral in bone tissue. Understanding how to improve bone density in seniors is crucial, as a reduction can lead to fragile bones, escalating the risks of osteoporosis and fractures.

Practical Steps to Boost Bone Density:

Senior individual briskly walking outdoors, exemplifying weight-bearing exercise beneficial for bone health.

Weight-bearing Exercise: Engaging in activities like walking, jogging, dancing, and stair climbing can invigorate bone-forming cells. Safety, as always, comes first.


Strength Training: Resistance training not only enhances muscle mass but is a potent tool for improving bone density.


Balanced Diet: Calcium and Vitamin D are bone health's dynamic duo. It's crucial to understand that calcium requires Vitamin D for effective absorption. Reliable sources include leafy greens, dairy, and fortified foods. Moreover, Vitamin K aids Vitamin D in fulfilling its role optimally within the body.


Choose the Right Supplements: Ensure your supplements furnish calcium and Vitamin D. Here is a brand and blend I use for Vitamin D that includes vitamin K and my preferred choice of Calcium. The only downfall with the Calcium supplement is that, while it includes vitamin D and K, for my personal needs, it is not enough on their own. That's why I take the two together. The specifics, such as type and dosage, matter immensely. Consulting a healthcare expert before initiating any supplementation is vital.



Limit Alcohol and Tobacco: Contrary to some beliefs, no amount of alcohol has been found beneficial for health (GBD 2016 Alcohol Collaborators, 2018). The same goes for tobacco. Both can adversely affect bone health and overall well-being.


Fall Prevention: Recent research underscores the efficacy of balance training for adults aged 65 and older. Regular balance training can significantly reduce the risk of falls (Thomas et al., 2019). Moreover, practices like Tai Chi, an ancient Chinese martial art focusing on slow movements and deep breathing, have been consistently linked to improved balance and reduced fall risks in seniors (Lee, Chen & Zhang, 2020).


Regular Check-ups: This is paramount, especially for post-menopausal women and men over 70. Routine scans can unveil the state of your bone health, prompting appropriate preventative actions.

Final Thoughts On How to Improve Bone Density in Seniors:

Abstract representation of sturdy and intertwined structures, symbolizing the concept of enhanced bone density in seniors.

Bone health is a pillar for our overall well-being, especially in our golden years. Genetics play their part, but our lifestyle choices cast a long-lasting impact. Here's to navigating the aging journey with resilience, strength, and informed choices!

To enduring health and vitality, Emma Mattison

Reference:

GBD 2016 Alcohol Collaborators. (2018). Alcohol use and burden for 195 countries and territories, 1990-2016: a systematic analysis for the Global Burden of Disease Study 2016. Lancet (London, England), 392(10152), 1015–1035. https://doi.org/10.1016/S0140-6736(18)31310-2

Thomas, E., Battaglia, G., Patti, A., Brusa, J., Leonardi, V., Palma, A., & Bellafiore, M. (2019). Physical activity programs for balance and fall prevention in elderly: A systematic review. Medicine, 98(27), e16218. https://doi.org/10.1097/MD.0000000000016218


Wang, D., Wang, P., Lan, K., Zhang, Y., & Pan, Y. (2020). Effectiveness of Tai chi exercise on overall quality of life and its physical and psychological components among older adults: a systematic review and meta-analysis. Brazilian journal of medical and biological research = Revista brasileira de pesquisas medicas e biologicas, 53(10), e10196. https://doi.org/10.1590/1414-431X202010196


Book Your Free 15-Minute Phone Consultation with Emma Mattison!


If you're ready to take your fitness to the next level, schedule a free 15-minute phone consultation with me, Emma Mattison. During this consultation, we can discuss your fitness goals, assess your current fitness level, and create a personalized plan to help you improve your fitness and functional health.

Image of Emma Mattison, a highly qualified online personal trainer, functional aging specialist, certified trainer and nutrition coach through NASM and FAI, and a skilled Tai Chi and Dance instructor.

But that's not all! As a special offer, I'm providing a free functional fitness course to jumpstart your journey. This course will introduce you to various exercises and training techniques to enhance your overall functional fitness and complement your aerobic base training.


Invest in yourself today and experience the transformative power of improving your aerobic base. Take the first step by scheduling your free consultation and claiming your free functional fitness course. Let's work together to achieve your fitness goals and unlock your full potential!

An older woman joyfully participating in an online fitness class from her living room. She is in mid-movement, following the instructions on her tablet screen, and her face is lit up with enthusiasm and determination, embodying the spirit of joyful movement and active aging.

Please note: The information provided in this article is for educational purposes only and does not substitute professional medical advice. Consult with your healthcare provider or a certified fitness professional before starting any new exercise program.


Schedule your FREE 15-Minute Phone Consultation and claim your FREE Functional Fitness Course with Emma Mattison! Click here to book now!



You can also email me at info@myzeniverse.com


 

About the Author

Image of Emma Mattison, a highly qualified online personal trainer, functional aging specialist, certified trainer and nutrition coach through NASM and FAI, and a skilled Tai Chi and Dance instructor.

Hi! I'm Emma Mattison. I'm a NASM certified personal trainer, nutrition coach, stretch & flexibility coach, pranayama breathwork guide, holistic nerd, and lover of birds & music! I specialize in functional fitness for older adults, and those with conditions such as fibromyalgia, arthritis, and multiple sclerosis. Scientific literature is fun to me, and my goal is to make it understandable and fun for you!


I am driven to share knowledge I find fascinating & transformative with my clients, and the world. Everyone has the power to take their health into their own hands!


My love for fitness and true discovery of health started with helping my best friend – who I can now call my husband! Today, I couldn't do any of this as smoothly and enjoyably as I do now without him! Check out our YouTube, MyZeniverse! He literally edits and films everything. He's editing the next YouTube video next to me right now, as we speak! Check it out, and give it a like if it's helpful! 😊😊




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