Maintaining bone density into older age

Yes, I have always understood that it’s impact that builds bone density

I’ve got a pair of adjustable dumbbells which go up to 10kg each. I do Caroline Girvan workouts from her YouTube channel and the weights live behind the sofa when not in use. That’s all you need. You can get heavier weights if you want as you get stronger but you’d be fine with just an adjustable set

Nobody knows, OP, it's all just guessing. Because unethical to do RCTs over 40 years & take the risk of terrible harm to non intervention group. Maybe the advice here is great & maybe it's not helpful at all. I would suggest ... keep your overall health as good as you can, then you have highest chances to maintain good mobility & lots activity & high Quality of Life.

Yes HRT, lifting weights to build muscle to protect them, plenty calcium and stay a healthy weight with varied diet, not too thin. It’s usually people who have had eating disorders or don’t eat enough/very slim who get it as the body uses the bones as nourishment in desperate times.

HRT is very effective for primary osteoporosis prevention.

50g of prunes a day helps bones. Something to do with K2. Sounds bonkers but there are studies you can google.

Adjustable weights could be an option. I’ve been lifting for a couple of years now & can use several different weights in a session, not to mention lifting a lot heavier than when I started.

After a scan, and if there's an issue, do you have to use bone injections as given by gp or can lifestyle still repair?

Walk all year round, carry heavy shopping, get out in the sun as much as possible.

I lift at home and have done for years. I am so strong now. It’s so important for bone health.

How did people do it in the past, before gyms? Did all women over 60 just break bones all the time? Surely not.

Well lifestyles were a lot more physical. Lots more walking, carrying shopping, coal, babies... beating carpets, sweeping stairs, growing veg, hand washing, scrubbing floors... There was no need for gyms!

My grandmother (she'd be about 110 if she were still alive) and her sisters and friends were terrified of broken bones. It was not unusual to see an older woman with a dowager's hump". So I think yes, osteoporosis was more common. No HRT either.

I would also add in exercises that focus on balance too. So important as we get older.

I read another of hers called stong women stay slim. Excellent book! Also years ago.
OP did you look at the link I posted to the podcast? They discussed gradually increasing the load, so you start where you're at. She's all about movement, and how when muscles are worked they send messages all round your body, improving bone health, brain health, heart health. The biggest message was that it's never too late to start ( but earlier is better) I highly recommend a listen. Good posts on here too!

My DM had osteoporosis, had a really bad ankle break and curved spine. I went to my GP years ago and now have regular DEXA scans. I have osteopenia and take calcium & vitamin D. Excellent you are being proactive, but might be useful to know what state your bones are.

Got the title wrong! Should be Strong Women stay YOUNG!

I posted about this on another thread but I have just finished reading "Strong Women Stay Strong" which was recommended on several threads. It is about 30 years old but still relevant. She recommends a simple at home workout with weights to strengthen muscles and ward off osteopoenia (which I have). I'm going to start this week.

Nobody ever said one or the other. Walk or lift. Walk alone might not be enough. Lifting alone might not be enough. If bones are your priority, it is a 360 approach.
You don't need a gym, you can use a skipping rope, a bench at the park, fill a backpack with packet of salt, rice, cans of beans, and put it on your back, above your head or on your shoulder if doing side lunges.

I am extremely serious about my bones, because in my case, the treatment for osteoporosis do not work for people with NF1. My specialist physio insisted on overhead because one can break the spine in their sleep by simply turning in bed. Walking, jumping, carrying stuff is great for hip and femur, the spine is often neglected.

It also depends where you are in your bone loss journey. Dexa scan is still green, you don't have to go crazy, but yellow or orange, buy a few weights.

The cause of bone is multifactorial, its prevention is multifactorial . I wouldn't trust just a brisk walk.

Slight derail but does anyone have advice or knowledge of someone offering advice/info on doing all of this with a pelvic prolapse? I've done a few light/short exercise videos with light handweights but am v nervous of making my prolapse worse. Ditto any jumping or high impact stuff - I walk, swim and cycle to avoid too much pressure but i know the arguments for more impact and weight bearing

Quote from the attached article

If you want to build healthy bones, the best thing you can do is make an impact with the ground. In other words, try running, jumping, or walking. These activities create forces that move through your bones and help with the bone remodeling process that adds density.

No you don’t have to lift weights, see this article

https://www.osmifw.com/sports-medicine/bone-density-and-weight-bearing-exercise/

You don't have to go to the gym, I've weight trained for about 4 years now and I do it at home. I follow an app and stream it onto my TV.

I have a little corner in the house with a mat and a mixture of dumbbells from 2kg-10kg. I do 3 X 30 mins strength, 2 X 20 mins of stretching/mobility. I then do fun stuff on top of that to keep moving - cycling, 5k jogs, a LIIT or boxing session. I do something most days. I'm 45 and Im the fittest and strongest Ive ever been.

Progressive overload is the buzz phrase for strength training. Quite quickly your body will adjust to either body weight or the same weight exercises. You need to challenge it by lifting progressively heavier weights.

Dumbbells in varying weights. You’ll need to start lighter and then as you improve you’ll go heavier. Check out Caroline Girvan on YouTube.