Why Is It Essential to Focus on Bone Health in Your 30s?

Bone health is a key part of staying strong and active as we age, yet it's often something we don't think about until it's too late. As we age, our bones naturally lose density, leading to weaker bones and a higher risk of fractures.

This process becomes especially noticeable for women after menopause, when estrogen levels drop, making it harder to maintain strong bones. Taking care of your bones today can help you stay independent and enjoy an active lifestyle for years.

Stephanie May Potter and Marnie Dachis Marmet, co-hosts of The Art of Living Well Podcast, are passionate advocates for holistic health, fitness, and vibrant aging. Stephanie is a Board Certified Integrative Health Practitioner and National Board Certified Health and Wellness Coach (NBHWC) who emphasizes the power of movement—especially hiking and strength training—as foundational tools for long-term health.

Marnie Dachis Marmet is a Board Certified Integrative Health Practitioner, Certified Holistic Health Coach, Yoga Instructor, and founder of Zenful Life Coaching. With a strong focus on longevity and vitality, Marnie helps clients of all ages—particularly women—understand the importance of lifestyle practices that support bone and muscle health. While not a fitness professional, she educates and empowers others through tools like strength training, functional nutrition, and evidence-based wellness strategies that promote healthy aging.

Together, Stephanie and Marnie bring a compassionate, real-world perspective to living well, sharing expert insights and actionable tips to help listeners build strength, preserve mobility, and thrive at every stage of life.

This article will explore how bone health changes as we age, why strength training is important, and how tools like weighted vests can support bone and muscle health. You'll also learn practical steps today to protect your bones and stay active as you age.

How Does Bone Health Decline Over Time and Why Is It Important?

We often overlook bone health, but it plays a major role as we age. Bone density peaks in our 30s, and from there, it gradually declines. This becomes especially noticeable for women after menopause, when estrogen levels drop. As estrogen decreases, bones become weaker, increasing the risk of fractures and conditions like osteopenia and osteoporosis.

Key Points About Bone Health:

Bone Health Peaking in Your 30s: Bone density is highest in your 20s and 30s. After that, it naturally starts to decline.
The Impact of Menopause: As women go through menopause, estrogen levels drop, which leads to a decrease in bone density.
Silent Bone Loss: Bone loss can happen gradually, and we often don't notice it until we suffer a fracture. This makes it harder to spot until it's too late.

How to Improve and Maintain Bone Health:

Strength training is one of the best ways to maintain bone density. Weight-bearing exercises, such as lifting weights, are particularly helpful. Additionally, estrogen is important for bone health, so women need to maintain a cycle as long as possible to support bone density.

The earlier you start paying attention to your bone health, the better. Strength training will not only help build bone density, but it will also keep you active and independent as you age.

How Can You Improve Bone Health and Prevent Muscle Loss?

As we age, we must keep our bones and muscles strong. Strength training can help with this. It boosts bone density, regulates blood sugar, and supports metabolism. These benefits help us stay healthier as we get older.

Why Muscle Health Matters

Muscle isn't just for movement; it keeps things running smoothly inside your body. If you lose muscle, it can lead to weight gain and insulin resistance. Strong muscles help you by:

Controlling metabolism
Regulating blood sugar

Overcoming the Fear of Weightlifting

Many people avoid weightlifting because they fear becoming too bulky. But this is a myth. You need a specific routine and genetics to build a lot of muscle. For most people, lifting weights will help maintain muscle without making you overly muscular. The goal is to build strength, not bulk.

Steps to Take Today

If you want to improve your bone and muscle health, start with strength training:

Use light weights at first and gradually increase as you get stronger.
Be consistent with your workouts.

It's also a good idea to get a DEXA scan. This scan will give you a clear picture of your bone health and help you track progress.

Supplements and Specialized Programs

Supplements like Algaecal can help improve bone density. It's a calcium supplement backed by research.

You can also try Osteostrong, a program designed to improve bone health. It uses special machines to help strengthen your bones and is suitable for all ages.

By starting with strength training, tracking your bone health, and considering supplements or specialized programs, you can improve your bone and muscle health today for a stronger future.

What Are the Benefits of Using Weighted Vests for Bone Health and Strength?

Weighted vests have become a popular tool for improving bone and muscle health. They add extra resistance to everyday activities like walking, which can make a big difference over time.

How Weighted Vests Strengthen Bones and Muscles

Wearing a weighted vest can help increase bone density. The added weight puts gentle stress on your bones, helping them stay strong. Studies show that people who use weighted vests regularly experience improved bone health. The vest also helps strengthen muscles by making your body work harder during movements like walking or hiking.

On top of that, it improves posture and strengthens the core. The extra weight forces your body to engage more muscles, making your workouts more effective.

Tips for Starting with a Weighted Vest

If you're new to weighted vests, start light. Try 5-10% of your body weight, and slowly increase the weight as your body adjusts. It's important to start slowly to avoid injury. Once you're used to the weight, you can wear the vest while walking or hiking, which makes your workout more intense.

Who Can Benefit from Using a Weighted Vest?

Not everyone needs a weighted vest, but they can help if you want to improve bone density or make your workouts more efficient. They are great for people who:

Want to strengthen their bones safely
Don't have a lot of time for extended workouts
Want to add more intensity to walking or cardio routines
Need help with posture and core strength

A weighted vest is a simple solution if you're just starting out or need an easy way to boost your fitness. It's a low-impact way to improve both bone health and muscle strength.

How Can Strength Training Help with Bone Health and Prevent Muscle Loss?

GLP-1 medications are often used for weight loss, but can cause muscle and fat loss. This is why strength training and good nutrition are important for anyone on these meds.

The Importance of Protein and Strength Training

GLP-1 medications work by reducing appetite, but they can also make it harder to eat enough. If you don't get enough protein, you risk losing muscle. Losing muscle can slow your metabolism and make it harder to keep the weight off.

Strength training helps prevent muscle loss. It's important to include protein-rich foods and focus on building strength through exercises like weightlifting. This helps you keep your muscles strong and healthy while losing weight.

How to Make the Most of GLP-1 Medications

If you're on GLP-1 medication, here are a few tips:

Make sure you're eating enough protein to support muscle growth.
Strength train a few times a week to keep your muscles strong.
Keep track of your weight loss. If it's happening too fast, you may need to adjust the medication.
Consider hiring a certified holistic health coach or nutritionist to help ensure you’re getting adequate nutrients for your body.

Strength Training Options

Pilates and yoga are great for flexibility, but aren't enough to build muscle independently. Strength training, like weightlifting or resistance exercises, helps your muscles grow and stay strong.

You can fit in 30 minutes of strength training twice weekly, even if you're busy. It's a simple way to keep your muscles healthy and make your weight loss more sustainable.

Conclusion

In conclusion, bone health is crucial for staying active and healthy as you age. As bone density decreases over time, especially after menopause, protecting your bones is important.

Strength training is one of the best ways to maintain bone density and prevent osteoporosis. Regular weight-bearing exercises, such as lifting weights, can help you build strength and strengthen your bones.

Additionally, paying attention to your diet, especially getting enough protein, supports muscle and bone health.

Using tools like weighted vests can also make a big difference. These vests add resistance to your workouts, helping to improve bone density and muscle strength.

It's important to start slowly and gradually increase weight to avoid injury. Even if you're busy, you can still progress by doing 30 minutes of strength training twice a week.

By making small, consistent efforts today, you can improve your bone health and enjoy a stronger, more active life for years. Remember, it's never too late to start; every step you take will help you stay healthier as you age.

FAQs

How does bone health change as we age?

As we age, bone density naturally decreases, making bones weaker and more prone to fractures. Bone health starts to decline in our 30s, especially for women after menopause, due to lower estrogen levels.

Why is bone health so important?

Strong bones support your body, prevent fractures, and help maintain mobility as you age. Poor bone health increases the risk of fractures, particularly hip fractures, which can lead to long-term health issues.

Can weightlifting improve bone health?

Yes, strength training and weightlifting are excellent ways to improve bone health. These activities stress bones, helping to increase bone density and reduce the risk of bone-related conditions.

What role does estrogen play in bone health?

Estrogen is key for maintaining bone density. As estrogen levels drop during menopause, bones can become weaker, increasing the risk of conditions like osteopenia and osteoporosis.

How does muscle loss affect bone health?

Muscle loss can lead to weight gain and poor metabolism, which puts more stress on bones. Maintaining strong muscles helps support bone strength and prevent muscle-related bone loss.

E279: The Truth About Muscle Loss for Midlife Women to Reverse Osteoporosis with Proven Bone Strategies