When we talk about muscle and bone loss, menopause tends to dominate the conversation, and with good reason: bone loss in women speeds up in the years around it. But age-related changes to muscle and bone affect men too, and they’re easier to miss.
What the guidelines say
The UK Chief Medical Officers advise all adults to do muscle-strengthening activity on at least two days a week. Part of the reason is that muscle mass and bone density naturally start to decline from around the age of 50.
Men and osteoporosis
Osteoporosis is often thought of as a women’s condition. It isn’t: around one in five men over 50 will break a bone because of it. It’s also under-diagnosed and under-treated, and men are less likely than women to have their bone health assessed. A 2014 survey of UK men over 50 found that 73% of those who had attended a routine check-up had never had any form of bone assessment.
If you’ve broken a bone after a minor fall at 50 or older, ask your GP whether you should have your bone health assessed.
What helps
The Royal Osteoporosis Society’s guidance centres on three things:
- Strength training. Working your major muscle groups against resistance, whether free weights, bands, machines or your own body weight, builds the muscle that supports your bones. Aim for at least two sessions a week and increase the load gradually.
- Weight-bearing and impact exercise. Anything you do on your feet, such as walking, is weight-bearing. Adding moderate impact, such as jogging, skipping, dancing or low jumps, gives your bones an extra stimulus.
- Balance. Good balance helps reduce the risk of falls and the fractures that can follow.
Everyday strengthening activity such as heavy gardening or carrying heavy shopping counts too, and any strengthening activity is better than none.
Starting safely
For most adults, activities that build muscle and bone are safe. But if you already have osteoporosis or a spinal fracture, have a long-standing injury, or haven’t exercised for years, get individual advice before adding impact or heavy loads.
If you’re supporting someone
If you’re reading this because a partner, relative or friend is going through menopause, our article on why resistance training matters during menopause explains why strength is so important for women at this stage. Training together is an easy way to support each other.
Our sports medicine doctors can help you get started safely, particularly if you’re returning from injury. Book an appointment.
