5 Simple Ways I’m Keeping My Bones Strong at Almost 69 – Women Living Well After 50

In just 20 days, I’ll celebrate my 69th birthday. While I’m grateful to still be running, strength training and living an active life, I’ve become much more aware that staying active isn’t enough on its own. Looking after our bones is just as important.

Recently, our Probus Club welcomed two presenters from Keiser who spoke about the importance of strength training as we get older. They introduced us to the Keiser Method, which uses compressed air resistance instead of traditional weight stacks. This allows smooth, controlled movements that are gentle on the joints while helping to build strength, power and balance. Their message really resonated with me:

staying strong isn’t just about fitness—it’s about maintaining the independence and confidence to keep doing the things we love.

Tomorrow I’m having my routine DEXA scan to check my bone density. My last one was a couple of years ago and it showed signs of Osteopaenia in my right hip. I’m hoping that since I’ve increased my weight training this may have improved. It’s something I don’t put off because osteoporosis often develops without any symptoms until a fracture occurs. Knowing where your bone health stands means you can take action early if needed.

As women, particularly after menopause, our bone density naturally declines. The good news? There is so much we can do to support strong, healthy bones.

Here are five habits I make a priority.

1. Lift Weights or Use Resistance Bands

Strength training is one of the best investments you can make for your bones.

I never skip my two strength workouts each week. Whether you use dumbbells, weight machines, resistance bands or even your own body weight, resistance training places healthy stress on your bones, encouraging them to stay stronger while also building muscle, improving balance and supporting everyday activities.

You don’t need a gym membership. A set of resistance bands is affordable, portable and a fantastic way to begin if you’re new to strength training. Aim for two or three sessions each week, focusing on all the major muscle groups.

Remember: As your exercises become easier, gradually increase the resistance so your muscles and bones continue to be challenged safely.

2. Keep Moving Every Day

Running has been part of my life for nearly two decades, but you don’t have to run marathons to strengthen your bones.

Walking, hiking, dancing, tennis and even climbing stairs are all weight-bearing activities that help maintain bone density.

The key is consistency.

3. Eat for Bone Health

Strong bones need the right nutrients. Women over 50 generally need around 1,300 mg of calcium per day in Australia, along with enough vitamin D to help the body absorb it. Weight-bearing exercise and strength training work hand in hand with good nutrition to keep bones healthy.

I focus on:

• Plenty of calcium-rich foods.
• Adequate protein to support muscles and bones.
• Vitamin D to help absorb calcium.
• Colourful fruit and vegetables for overall health.

I also include collagen in my daily routine as part of my healthy ageing plan.

Easy Ways to Add More Calcium

• Sprinkle chia seeds over yoghurt or oats.
• Add kale or bok choy to stir-fries and soups.
• Snack on a handful of almonds.
• Enjoy Greek yoghurt with berries.
• Choose calcium-fortified milk for smoothies.
• Add canned salmon or sardines to salads or on wholegrain toast.

4. Challenge Your Balance

Preventing falls is just as important as building strong bones.

I include balance exercises, mobility work and yoga throughout the week. Staying steady on our feet reduces the risk of fractures as we age and helps us stay confident and independent.

5. Know Your Numbers

One of the most important things we can do is monitor our bone health.

A DEXA scan is quick, painless and gives valuable information about your bone density. It provides a baseline and helps you and your healthcare provider make informed decisions about your health.

I’m having mine tomorrow and see it as another way of future-proofing my health.

Strong Bones for a Strong Future

Healthy ageing isn’t about trying to stop the clock. It’s about giving ourselves the best chance to stay active, independent and enjoy life for as long as possible.

At almost 69, I’m not slowing down. I want to keep running, travelling, lifting weights, playing with my grandsons and embracing everything this next chapter has to offer.

Healthy bones are a big part of making that possible.

What are you doing to keep your bones strong? Have you had a DEXA scan? I’d love to hear your experiences in the comments.

Until next time…….

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