Bone Health Isn’t Just for Women

A surprisingly high number of men over 50 will experience osteoporosis.

One of the most detrimental accidents for older adults is a hip fracture—within a year of fracturing a hip, 20 to 40 percent of patients over the age of 65 will die. While most people assume that statistic applies only to women, men are susceptible, too. In fact, men over 50 are more likely to break a bone due to osteoporosis than they are to get prostate cancer.  Nearly 800,000 men break a hip annually.

Despite the grim statistics, men often don’t realize they’re at risk; the awareness campaign has largely focused on women. The upside is that just like women, you don’t have to suffer from poor bone health; there are steps you can take to improve it.

Keep in mind that there are disparities in racial and ethnic make-up when it comes to bone health and be mindful of where you fall in that risk spectrum. A lower percentage of non-Hispanic Black adults have osteoporosis than non-Hispanic white adults and non-Hispanic Asian adults. A visit to your doctor to check in on your bone health is important, for both genders, and especially if you fall into one of the racial categories higher at risk.

Through the right approach to health and exercise, you can protect your bones now and into the future. Here’s how:

Work on your strength

The seminal research on bone health and how to improve it is known as the LIFTMOR Trial. The study identified key areas of exercise that can help improve bone health and reduce fracture odds. The four key exercises to focus on are overhead presses, deadlifts, back squats, and jumping movements with impact loading. The caveat—you must perform these lifts at a heavy weight—that is, 85 percent of your one-rep max. To understand what that is, schedule a session with a personal trainer for help with proper form and to zero in on your numbers.

You also want to incorporate regular jumping exercises into your routine—moves that generate three to four times the force of your bodyweight. This can look like a drop jump, skipping, and bounding. Note that running, while good for your cardiovascular health, doesn’t generate enough force to help your bones. “The jumps are the money maker,” says Howard Lucks, MD, a New York-based orthopedic surgeon. “And they’re not that hard to fit into your schedule.”

Work on your balance

While strong muscles help create strong bones, another part of the bone health equation is balance to help prevent falls. As with other components of fitness, our balance declines with age, so you need to regularly work on it to maintain it. Start small by standing on one foot while brushing your teeth. Add in small moves at the gym, like single-leg deadlifts, slow farmer’s marches, and one-legged “toe taps.”

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Work on your nutrition

When you think of foods that are healthy for your bones, you most likely envision dairy products like milks, yogurt and cheese. And dairy is good for your bones, but you must also get adequate vitamin D. “You need both, not just to build bone, but to store it,” says Luks. “If you don’t eat enough calcium, when your body needs it, it will take it from your bones.”

Before beginning any exercises, check first with your physician.

This article offered by Senior Planet and Older Adults Technology Services is for informational purposes only and is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding any medical condition. If you think you may have a medical emergency, call your doctor or 911 immediately.  

Amanda Loudin is a Maryland-based freelancer who specializes in health and science content. Her work has appeared in The New York Times, The Washington Post, National Geographic, Fortune magazine and many other outlets. When not writing you can find her out running, hiking or biking.