As we get older, our bodies go through all sorts of changes, and one of the most important areas to watch is bone health. As bones naturally begin to lose strength, the risk of serious problems rises. It’s a gradual process, but if we don’t pay attention, it can lead to lasting consequences. So let’s look at what actually happens when our bones weaken, and more importantly, what we can do to stay strong and steady.
Weaker bones mean a higher risk of fractures, even from something as minor as a small trip or bump. The most common fracture sites are the hip, wrist, and spine. These injuries aren’t just painful — they can seriously affect your independence and quality of life.
Often, these problems are tied to osteoporosis, a condition where bones become porous, fragile, and more likely to break. The tricky part is that osteoporosis can creep up without any obvious signs until a fracture happens, which is why it’s often called the “silent disease.”
Weak bones don’t just mean breaks. They can also cause height loss and a stooped posture (sometimes called a dowager’s hump) due to tiny compression fractures in the spine. This can lead to chronic pain, especially in the back and hips, limit your ability to move freely, and make everyday tasks harder.
Plus, weaker bones often come hand-in-hand with balance problems, meaning there’s an even higher chance of falling. This creates a cycle that’s hard to break, leading to lower activity levels, loss of independence, and even social isolation.
But here’s the good news: there are steps you can take to keep your bones strong. Osteoporosis prevention and building stronger bones matter at every age, but especially as we grow older.
Keeping your bones healthy doesn’t have to be complicated. Here are some science-backed (and iCareiMove-approved!) tips to help you protect your bone health as you age:
Load up on dairy products, leafy greens, tofu, and calcium-fortified foods. If you’re a woman over 50 or a man over 70, aim for around 1,200mg of calcium each day.
Vitamin D helps your body absorb calcium. Try to get 600-800 IUs daily, and yes, getting outside in the sunshine counts too!
Walking, jogging, and strength training are great ways to build and maintain bone density. Try the Move More sessions run by iCareiMove, specially designed for older adults.
Exercises like those in our Move More Programme improve coordination and reduce the risk of falls — a total win for your bones and your confidence.
Smoking weakens your bones and increases the likelihood of developing osteoporosis. Quitting makes a huge difference.
Too much alcohol can interfere with your body’s ability to absorb calcium, so moderation is key.
Being underweight can raise your risk of bone loss and fractures. Nourish your body and stay strong.
It’s often overlooked, but hydration supports every system in your body — including your bones.
By taking small, proactive steps now, you can support osteoporosis prevention, protect your bone health, and stay independent for longer. Your bones – and your future self – will thank you.