How to Keep Your Bones Strong Even After 90: Ortho Expert Dr. Kiran Shares Vital Tips for a Healthy Old Age

Have you ever wondered what keeps you standing tall, moving freely, and bouncing back from slips or falls, even in your 90s? The answer lies in your bones. Bones are more than just the frame that holds us up. They protect vital organs, anchor our muscles, and store important minerals like calcium. While we often hear about the importance of building strong bones in childhood, the truth is, taking care of your bones is a lifelong job, and it becomes even more crucial as you age. 

Our bones are constantly changing. This process, called remodelling, involves breaking down old bone and replacing it with new bone. When we’re young, this happens quickly, and we gain bone mass. But after our 30s, bone loss slowly begins to outpace bone building. Maintaining strong bones later in life, especially beyond 90, is so important. Conditions like osteoporosis, where bones become weak, are more likely when bone loss speeds up. But the good news is: there are simple, effective steps you can take to protect your bone health, no matter your age.

Dr. Kiran Reddy (MBBS and MS), one of the best orthopaedic surgeons in Kondapur, is a Consultant at Sri Sri Holistic Multi-Speciality Hospital. In this article, Dr. Kiran Reddy shares his expert insights on how you can keep your bones strong and sturdy well into your 90s and beyond.

Real-Life Cases of the Elderly with Strong Bones

A 92-year-old yoga teacher from Kerala continues to lead daily sessions with ease. Her lifelong yoga routine, a calcium-rich diet, and regular sunlight exposure have kept her bones strong and flexible. Another instance, a 90-year-old retired army officer from Pune, still enjoys light treks with his grandchildren. His disciplined lifestyle, which includes strength exercises and a bone-friendly diet, has helped maintain his bone density. 

Nutritional and Physical Activity Recommendations:

1. a) Nutritional Recommendations for Strong Bones

• Include Calcium-Rich Foods Daily: Milk, curd, leafy greens (like spinach and turnip greens), tofu, canned fish with bones (like sardines and salmon).
• Adults aged 51 and above need 1,200 mg of calcium per day.
• Ensure adequate vitamin D intake to help absorb calcium.
• Natural Sources: Sunlight, oily fish (salmon, mackerel), eggs, fortified cereals, and dairy.
• Older adults should take a daily vitamin D supplement (600–800 IU, depending on age).
• Add Protein-Rich Foods: Lentils, eggs, milk, pulses, nuts.
• Maintain a healthy weight, being underweight increases fracture risk.

1. b) Physical Activity Recommendations for Strong Bones

• Aim for 150 minutes of moderate-intensity activity per week (about 20–30 minutes daily). Examples: brisk walking, cycling, water aerobics, dancing, doubles tennis.
• Muscle-strengthening activities at least twice a week: Lifting weights, carrying groceries, climbing stairs, heavy gardening, and exercising to music.
• Balance and flexibility exercises at least twice a week: Yoga, tai chi help reduce fall risk and improve stability.
• Avoid sitting for long periods; get up and move around regularly.
• Avoid high-impact movements and awkward bending/lifting. 

Daily Precautions for Joint and Bone Health:

• Keep a healthy weight to avoid putting too much pressure on your bones and joints.
• Make your home safe by removing things that can cause you to trip, using handrails, and ensuring good lighting.
• Wear shoes that fit well and have a good grip to avoid slipping.
• Use walking aids like canes or walkers if you feel unsteady.
• Get your eyes and ears checked regularly to help you stay balanced and avoid falls.
• Maintain good posture while sitting, standing, or lifting things.
• Drink plenty of water every day to keep your joints lubricated.
• Talk to your doctor if you’re on long-term medication to see if it affects your bones.

Role of Early Care and Routine Check-Ups in Preventing Osteoporosis:

• Getting regular check-ups and starting early care can help prevent osteoporosis and lower the risk of bone fractures.
• Bone density tests, also called DEXA scans, check how strong your bones are and help find signs of bone loss early.
• Routine medical check-ups help doctors understand your personal risk and adjust your care plan if needed.
• If needed, doctors can give medicines like bisphosphonates to slow down or even improve bone strength.
• Regular follow-ups help doctors check how well the treatment is working and make changes if necessary.
• Women over 50 and men over 70 should get regular bone tests, especially if they have other risk factors.

Dr. Kiran’s Holistic Ortho Guidance for a Pain-Free Old Age:

• Practice low-impact exercises like walking or swimming.
• Use heat or cold packs for soreness and explore natural pain relief like mindfulness.
• Manage stress with meditation or breathing exercises.
• Strength training and stretching help preserve joint function and mobility.
• Regular check-ups help adjust care as your needs evolve. 

Conclusion

Strong bones and healthy joints are key to staying active and independent, even in your 90s and beyond. With the right nutrition, regular exercise, routine screenings, and a few daily precautions, it’s possible to prevent osteoporosis and reduce the risk of fractures or joint pain as you age. For expert guidance and personalized bone and joint care, consult Dr. Kiran at Sri Sri Holistic Multispeciality Hospital, Kondapur.