Yes, it is possible to increase bone density even after age 60. Bone density tends to decrease as people get older, which can lead to osteoporosis and an increased risk of fractures. However, there are steps you can take to build bone mass and strength. While some bone loss is inevitable with aging, it is never too late to take action to support your bone health.
What causes bone loss with aging?
As we age, bone is broken down and rebuilt at a slower rate. This leads to a gradual loss of bone mass and density over time. Here are some of the key factors that contribute to bone loss later in life:
- Reduced hormones: Estrogen levels drop significantly in women after menopause, while testosterone levels also decline in older men. These hormones play an important role in bone formation.
- Nutrient deficiencies: Getting sufficient calcium, vitamin D and other nutrients is essential for bone health. Many older adults do not meet the recommended daily intakes.
- Inactivity: Physical activity and weight-bearing exercise helps stimulate bone formation. Older adults tend to be less active.
- Medical conditions & medications: Diseases like diabetes and medications like steroids can negatively impact bone density.
These factors make it increasingly difficult to maintain bone mass as we get older. However, the rate of bone loss varies significantly between individuals. Genetics, nutrition, exercise habits and health status all play a role.
Can you rebuild bone in your 60s?
The answer is yes. While your capacity to build new bone declines with age, it does not completely disappear after age 60. Bone remodeling continues throughout life.
With the right strategies, you can stimulate the formation of new bone tissue even into your 70s, 80s and beyond. However, it does become more challenging. Here is an overview of how bone building potential changes with age:
- 20s & 30s: Peak bone mass is reached. The rate of bone formation exceeds resorption.
- 40s & 50s: Bone resorption slowly begins to overtake formation. Density begins declining gradually.
- 60s & 70s: The imbalance between bone breakdown and rebuilding widens. Loss accelerates in women after menopause.
- 80s & 90s: Marked losses continue but the rate of decline slows. Capacity to build new bone is limited but not absent.
While you may not be able to achieve the same bone density you had in your youth, you can still stabilize and modestly increase bone mass through your 60s.
How can you boost bone density after 60?
Here are some of the most effective ways to maintain and improve bone health in your 60s:
Get adequate nutrition
- Calcium: Aim for 1200mg per day through food sources such as dairy, leafy greens, beans and supplements if needed.
- Vitamin D: Take 800-1000 IU per day to support calcium absorption and bone remodeling.
- Protein: Consume adequate protein, around 0.8g/kg of body weight daily, to provide building blocks for bone.
Perform weight-bearing and muscle-strengthening exercises
- Weight-bearing activities like walking, jogging, tennis and stair climbing can help stimulate bone formation.
- Resistance training improves muscle mass and strength, which supports bone health.
- Aim for 30-60 minutes most days of the week.
Don’t smoke or limit alcohol
Smoking accelerates bone loss. Heavy alcohol consumption also negatively impacts bone density.
Manage medications
Long-term use of steroids and other drugs may cause secondary osteoporosis. Discuss your medications with your doctor.
Treat underlying conditions
Manage health problems like rheumatoid arthritis, diabetes and hormonal disorders that affect bone density.
Consider bone-specific medications
If you have very low bone density, medications like bisphosphonates can help slow bone loss and reduce fracture risk. Talk to your doctor.
How long does it take to see increases in bone density?
You will not see major changes in bone density overnight. However, with a comprehensive program of nutrition, exercise and other bone-healthy behaviors, you can expect to see modest improvements over time:
- 1-6 months: No noticeable changes but biochemical markers of bone formation may improve.
- 6-12 months: Potential to increase bone density 1-2% in spine.
- 1-2 years: Gains of 2-3% in spine density are possible through combination of diet, exercise and medication if needed.
- 2+ years: Continued gradual increases but rate slows. Total gains average 1-4% per year.
Consistency is key. Sticking with bone-building behaviors for the long-term offers the greatest benefits. Even small boosts of a few percentage points can significanly impact bone strength.
How is bone density measured?
A dual-energy x-ray absorptiometry (DXA) scan is the most common and accurate way to measure bone mineral density (BMD). It can detect very small changes in density at the hip and spine.
DXA scans are painless and involve very low radiation exposure. The results are reported as a T-score which indicates bone density compared to a healthy 30 year old adult:
- Normal: T-score of -1.0 or higher
- Osteopenia: T-score between -1.0 and -2.5
- Osteoporosis: T-score of -2.5 or lower
DXA scans may be repeated every 1-2 years to monitor changes. Declines in bone density over time predict fracture risk better than a single BMD measurement.
What results can you expect?
With diligent effort, most healthy adults can achieve small but meaningful gains in bone density throughout their 60s. Here are some examples of results seen in studies of nutrition and exercise programs:
| Study | Program | Bone Density Increase |
| CAIFOS Trial | Calcium + Vitamin D | +1.4% hip BMD over 2 years |
| LIFTMOR Trial | High intensity exercise | +0.9% spine BMD over 1 year |
| Daly et al. (2014) | Weight training | +2.8% spine BMD over 1 year |
| Marques et al. (2011) | Multimodal program | +1.5% total hip BMD over 9 months |
These examples demonstrate that with targeted nutrition and exercise programs, modest bone density gains of 1-3% are achievable over 1-2 years in adults over 60.
What are the risks of not increasing bone density after 60?
Without efforts to improve bone health in your 60s, bone density may continue declining at an accelerated rate. This puts you at higher risk for osteoporosis and fractures.
The National Osteoporosis Foundation estimates that approximately:
- 1 in 2 women over age 50 will have an osteoporosis-related fracture in her lifetime.
- 1 in 4 men over age 50 will suffer an osteoporotic fracture.
Hip fractures are particularly concerning, with 20% of seniors dying within a year following this injury. Poor bone density greatly increases odds of suffering dangerous breaks.
Maintaining and increasing bone mass reduces your chances of osteoporosis and debilitating fractures. It allows you to stay active and independent as you age.
Conclusion
Boosting bone density in your 60s is challenging but absolutely achievable. Focus your efforts on nutrition, exercise and other modifiable lifestyle factors. Get your bone density tested so you can track changes over time.
Be patient and consistent. With diligence, you can stabilize bone loss and make modest density gains to support lifelong bone health and independence. While genetics limit what is possible, it is never too late to take steps to care for your bones.