Tight muscles, weak muscles and stiff joints are the leading causes of pain in later life – and physiotherapist Will Harlow says there’s plenty we can do to protect our comfort, mobility and independence as we age.
He breaks down the simple tests we can do at home to check our strength and balance, as well as science-backed strategies for dealing with chronic back pain, arthritis, osteoporosis and muscle weakness.
Stream the episode below, or download the recording via Apple Podcasts or Spotify.
3 easy ways to strengthen bones after 50
Osteoporosis is one of the biggest health concerns facing women in midlife and beyond. But bone health isn’t purely down to our genes or hormones, says physiotherapist Will Harlow. “It’s not out of your hands,” he explains, “there is a lot we can do to improve bone health.”
Falling oestrogen during perimenopause and menopause does play a role – Will describes this hormone as a signalling molecule that tells the body to lay down new bone. When oestrogen drops, that signal weakens, and the body ends up taking away more old bone than it replaces. But lifestyle can meaningfully offset this decline.
Here are the three things Will focuses on with his own clients.
1. Lift something heavy
When we build muscle, we also stimulate the bones that muscle attaches to, encouraging new tissue. Will recommends his “3-2-1” method: pick three exercises that use lots of different muscles (think squats, picking a weight up from the floor, or push-ups), do three sets of each pushing close to the point of fatigue each time, and do this twice a week – aiming to progress in some small way every session, whether that’s one extra rep, a bit more weight, or slowing the movement down.
2. Jump for joy
Impact exercises are brilliant for building bone. “This is jumping and hopping,” Will explains. “Even very brisk walking can sometimes help because of that impact force, but really it needs to be something stronger.”
Think small hops, skipping or jumping on a firm surface – the shock of impact is what helps stimulate new bone regeneration, in a way gentle movement alone doesn’t.
3. Keep your steps up
The simplest of the three, walking is well worth prioritising. It won’t build new bone density on its own, but it plays a different, equally important role: maintaining what you’ve already got. Keeping your daily step count up can also support mood and a healthy metabolism.
Taken together, these three simple strategies “can go a very long way to keeping your bones strong throughout life,” says Will. He’s seen clients improve bone density with consistency over time, including one who reported a 20% increase after three years of following this approach.
Also in this episode:
- The daily habits that can keep us pain-free
- Why losing mobility and independence doesn’t need to be inevitable
- The early warning signs of mobility loss
- Why it’s possible to build muscle at any age – even in your 80s and 90s
- Why beginners have more to gain from strength training
- What to do if exercise is painful
- How to reduce arthritis pain
- Is there enough evidence to support peptide injections?
- Ice or heat: which is better for joint pain and stiffness?
- Why hip mobility and strength are key to healthy ageing
- Tips for relieving back pain
- Will’s 3-2-1 method for building strength in just 40 minutes per week
- 3 simple habits for building bone density
- Exercise ‘snacks’ to try at home
- The link between grip strength and longevity
Links mentioned in the episode:
- Dr Gabrielle Lyon podcast about resistance training and muscle
- Sabrina Pace-Humphreys podcast about running in later life
More from Will:
Get in touch with a question for Liz:
- Email: [email protected]
- WhatsApp: 07518 471 846
More from Liz:
- Order Liz’s new book – How to Age
- A Better Second Half
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- Follow Liz Earle Wellbeing on Instagram
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