Simple Exercise Strategies to Boost Bone Strength and Maintain Muscle at Any Age

If you’re searching for realistic, actionable ways to strengthen your bones and maintain muscle into your later years, you’re in the right place. In Alan Ogden’s latest episode of Live Your DNA, he dives into the challenges we all face as we age, including sarcopenia—or, as Alan describes it, that subtle loss of lean muscle mass and “vim for life.” Importantly, Alan shares strategies that make a tangible difference, no matter your age or fitness level.

Exercise for All Ages: Alan’s Perspective

According to Alan, building and maintaining muscle and bone strength isn’t limited to the young. He stresses that the process of sarcopenia can start as early as our late 40s (45–50), especially for those who are less active. Alan explains:

“Sarcopenia, this subtle change in our metabolism where we’re no longer recognizing protein for lean muscle mass use … can start as early as in our late 40s, 45 to 50. People that are less active are more likely to have sarcopenia at a younger age.”

So the need for exercise—and the right kind of exercise—spans all decades. Here’s Alan’s research-backed list of workout strategies to maximize muscle and bone health, even if you’re well into your 80s.

1. Resistance Training: Building Muscle and Bone Strength

Why It Matters: Alan points out that a small amount of exercise—even simple resistance routines—can quickly yield positive changes in lean muscle mass and bone density, especially in older adults. He says, “Just a small amount of exercise we’d see an immediate sort of response in their lean muscle mass as well as the bones that we were checking for osteopenia, osteoporosis.”
What to Do: Basic resistance exercises like squats, wall push-ups, chair stands, or band exercises can be easily adapted for any fitness level. Alan’s clinical trial on women over 80 demonstrated that strategically chosen exercises helped reverse or stop bone loss.
Getting Started: For those new to resistance training, Alan recommends keeping it simple and focusing on consistency. Even two or three sessions per week can make a significant difference.

2. Walking and Weight-Bearing Movements

Why It Matters: Alan’s approach recognizes that not everyone will hit the gym, but weight-bearing activity is crucial for aging muscle and bone health. He observes that maintaining mobility is a major factor in preserving “strength, endurance, and vim for life.”
What to Do: Regular walks, gentle hikes, or stair climbing stimulate bone-building cells and support muscle maintenance. Alan’s emphasis is on movement, regardless of intensity.
Making It Routine: Incorporate walking into daily life—a short stroll after meals, parking farther from stores, or pacing around the house count toward your total activity.

3. Functional and Balance Exercises

Why It Matters: Alan notes that “mobility and strength” are often lost together, especially as muscle mass declines. Functional exercises strengthen the body and help maintain independence.
What to Do: Try standing on one foot, heel-to-toe walks, slow lunges, or gentle yoga flows. These target balance, stability, and coordination, supporting both muscle and bone health.
Alan’s Recommendation: Alan emphasizes adapting exercises to your abilities and age, ensuring safety but still providing enough challenge to support muscle and bone.

4. Protein-Forward Diet Coupled with Exercise

Why It Matters: Exercise alone isn’t enough; Alan explains the importance of a “protein-forward diet”—that is, centering meals around adequate protein intake. He describes how sarcopenia involves the body no longer recognizing protein for muscle use, and how a balanced diet can help counteract this.
Alan’s Guidelines:
- For those who know their weight in kilos, Alan suggests aiming for 1.6 to 2 grams of protein per kilo per day.
- If using pounds, focus on lean body weight (after deducting body fat).
- Women benefit from protein loading in the morning and tapering off in the evening, while men can distribute protein more evenly throughout the day.
Actionable Tip: Pair your exercise sessions with meals or snacks rich in protein to maximize muscle recovery and support bone health.

5. Essential Amino Acid Supplementation

Why It Matters: Alan advocates for the use of essential amino acids to “reactivate the receptor sites for muscle protein, for protein uptake or amino acid uptake into our muscles.” He references clinical evidence supporting 5 grams per day as a useful intervention for those concerned about sarcopenia.
How to Use: Consider supplementing with essential amino acids, especially if you’re struggling to hit your daily protein targets or recovering from periods of inactivity.
Consult First: Alan always encourages checking with a health professional before starting any supplementation—especially if you have existing health conditions or are taking medications.

Bonus: Hormone Monitoring and Genetic Insights

Alan emphasizes that muscle mass and bone health are also influenced by hormone levels. He notes the importance of testosterone in maintaining strength for both men and women, and suggests checking hormone levels—especially for women over 60. Beyond nutrition and movement, Alan advocates for genetic testing to tailor exercise, diet, and supplementation to your unique genetic blueprint:

“So having a genetic test really is something that gives you control … you can still intervene and make changes to your long-term health outcomes.”

He recommends a specific test (DNA Power, Total Power Genetic Test) for those interested in deeper, personalized insights.

Conclusion: Take Action for Muscle and Bone Health at Any Age

As Alan’s episode makes clear, muscle and bone health aren’t just concerns for the elderly—they’re lifelong priorities. By adopting exercises like resistance training, weight-bearing walks, and balance routines, and matching them with a protein-forward diet and targeted supplementation, you can maintain your mobility, strength, and zest for life, whatever your age. Alan’s clinical experience shows that even simple interventions produce real, measurable results in people well into their 80s.

Ready to find the best exercise for aging muscle and bone health that fits your genetics? Explore personalized insight with a genetic test or connect with Alan for a consultation. Leave your questions below—Alan reads and replies to each one personally, and he’s excited to help you live your best life at every age.