What can I do to improve bone density?
I am curating health information based on research that is important for you in your healthy, active aging journey. This week I am homing in on bone density. Particularly for women after menopause, bone density can become weaker, leading to osteoporosis, a condition that causes bones to become weaker.
The research shows that more than 2.3 million Canadians are living with osteoporosis and that over 80% of all broken bones in people aged 50 and over are due to osteoporosis. Researchers estimate that women make up 80% of people who live with an osteoporosis diagnosis and that at least 1 in 3 will break a bone because of it.
A grim picture of aging indeed!
Why women are affected more than men
Estrogen helps maintain a balance between the breakdown of old bone and the formation of new bone. When estrogen levels drop during menopause, this balance is disturbed, causing bone loss to speed up and bone density to decrease.
A recent research review looked at how different exercise types can improve bone density in women who have gone through menopause. Researchers looked at the impact of single forms of exercise. They found:
Mind-body movement (tai chi, yoga, Pilates) can improve bone density in lower spine, parts of the hip and the top of the thigh bone.
Aerobic movement (walking, cycling) can improve bone density at the top of thigh bone near hip.
Strength building movement against resistance (weight training/elastic band training) can improve bone density in the lower spine, top of the thigh bone near the hip and in the hip overall.
Impact movement (jumping, skipping rope, weighted jogging) can improve bone density in the hip overall.
Researchers also looked at the benefits from movement combinations. They found that mind-body movement together with resistance movement is most effective to improve bone density in lower spine, hip, top of thigh bone and throughout the entire body.
Aerobic movement with resistance movement and movement programs that feature three or more types (e.g. impact, resistance, mind-body), improve bone density overall. Consistent improvements in bone density require consistent movement; researchers found bone density improvement when people stuck with their movement routine for at least one year.
You can check out the whole article at the McMaster Optimal Aging portal https://www.mcmasteroptimalaging.org/blog/detail/blog/2026/07/22/exercise-following-menopause--what-works-for-bone-health
