Bone Density: It's not a buzzword, it's your future
A few years ago, if someone had started talking to me about bone density, I'd probably have nodded politely and then immediately changed the subject.
It sounded like one of those things that happened to "older people" and wasn't something I needed to worry about just yet.
How wrong I was.
As we get older, particularly as women, bone health becomes one of the most important aspects of our overall wellbeing. The problem is that we rarely think about our bones until something goes wrong.
Unlike aching joints or declining fitness, bone loss is often silent. You can't feel your bones getting weaker. You don't wake up one morning and notice your bone density has dropped. By the time osteoporosis is diagnosed, significant bone loss may already have occurred.
That's why prevention matters.
My Own Wake-Up Call
My interest in bone density wasn't sparked by a fitness trend or a social media post. It came as a result of my breast cancer treatment.
Thankfully, I am now cancer-free, but as part of reducing the risk of recurrence, I take Letrozole, a medication that works by lowering oestrogen levels in the body, which was the trigger of the cancer I had. While it plays an important role in protecting my health, one of its well-known side effects is its impact on bone density.
Suddenly, bone health wasn't something that might matter one day in the future, it mattered now.
It prompted me to learn more about how bones change as we age and, more importantly, what I could do to help protect them.
Part of that journey was becoming more active. Running became a huge part of my life and led me to complete three half marathons, with a marathon now firmly on the horizon. But alongside the running, I also started incorporating strength training into my routine.
Not because I wanted bigger muscles or a particular physique, but because I realised that strong muscles help support strong bones. Resistance training isn't just about appearance; it's about resilience, mobility, and giving ourselves the best possible chance of remain active and independent as we get older.
For me, lifting weights became less about fitness and more about future-proofing my health.
For me, lifting weights became less about fitness and more about future-proofing Why Bone Density Matters
Our bones are living tissue. Throughout our lives they are constantly being broken down and rebuilt.
As we get older (especially women after menopause), the balance starts to shift. Bone breakdown can happen faster than bone rebuilding, leading to a gradual reduction in bone density. This increases the risk of osteoporosis and fractures, particularly in the hips, spine, and wrists.
A simple fall that might have caused nothing more than bruised pride at 30 can have far more serious consequences at 50, 60 or 70 and beyond.
The good news? We can do something about it
You Don't Need a Gym Membership to Start
One of the biggest misconceptions is that improving bone health means spending hours in a gym lifting heavy weights. While strength training is incredibly beneficial, everyone has to start somewhere. You can begin by simply challenging your body more than you do today.
Carrying shopping bags instead of using a trolley.
Taking the stairs instead of the lift.
Lifting and moving household items safely.
Gardening.
Walking regularly.
All of these activities place healthy stress on the bones and encourage them to stay strong.
Why Impact Matters Too
Bones respond to load.
Activities such as brisk walking, hiking, dancing, climbing stairs, jogging, and running (even running or gently jogging on the spot) all create small amounts of impact that stimulate bone growth and maintenance.
That's one reason why regular movement throughout life is so important.
You don't need to become a marathon runner, but your bones do appreciate being asked to work.
Ready for the Next Step?
If you're comfortable and medically able to do so, introducing some form of resistance training can be incredibly beneficial.
This might be:
Bodyweight exercises
Resistance bands
Dumbbells at home
Strength classes
Weight machines
Free weights in a gym
For more guidance and advice there are literally hundreds of videos on Youtube of various Physio's, Personal Trainers, Doctors all giving freebie advice, simple exercises and tips on how to engage things around you. Just start with 15 minutes a day, try it and see.
The goal isn't to lift the heaviest weight possible.
The goal is to gradually challenge your body so that your muscles and bones adapt and become stronger.
It's Never Too Late
One of the biggest myths about ageing is that decline is inevitable.
Yes, we age.
Yes, our bodies change.
But many aspects of healthy ageing are influenced by the choices we make every day and there is more and more scientific proof out there they we should no slow down but keep moving, I love the phrase "Motion is Lotion."
I didn't join a gym until I was 56!
Like many people, I'd dabbled over the years. There were periods in my thirties and forties when I'd go swimming or attend the occasional exercise class, but I was never particularly consistent. Looking back, I wish I'd paid more attention to strength training and bone health sooner, but dwelling on that serves no purpose.
What matters is that I started.
Over the last couple of years, I've made exercise a regular part of my life. Alongside running, strength training, and generally moving more, I've made a conscious effort to stop taking the easy option quite so often. I walk up escalators instead of standing still, take the stairs instead of the lift, and look for opportunities to move rather than avoid them.
None of these things are dramatic on their own, but together they add up.
The result? I'm stronger than I was a few years ago, fitter than I expected to be in my late fifties, and I know I'm doing something positive for both my muscle strength and bone health.
Looking after your bones won't necessarily make headlines on social media. It's not glamorous and it rarely produces dramatic before-and-after photos.
What it can do is help you maintain your independence, confidence, mobility, and quality of life for years to come.
For me, strength training isn't about appearance. It's about being able to continue doing the things I love, staying active, remaining independent, and giving myself the best possible chance of enjoying a healthy future.
After all, ageing well isn't just about adding years to your life. It's about adding life to your years.
Comments