Strength training, resistance training, weights, lifting, throwing iron (my husband’s term-not mine) – whatever you call it, you need to be sure your fitness routine includes strength training to increase muscle mass as well as to reduce your risk of sarcopenia and osteoporosis.
From the Society on Sarcopenia, Cachexia and Wasting Disorders: Sarcopenia can be characterized by the slow and progressive loss of muscle mass that is associated with ageing in the absence of any underlying disease or condition…and can directly lead to health problems including increased hospitalizations and disability, due in part, by contributing to falls, fractures, and frailty in the elderly.
Strength training can also help maintain bone density. Ref
Think you need dairy to keep your bones strong, think again. Check out Dr. Klaper’s library of resources on the negative effects of including dairy in your diet.
*As always, check with your doc before you begin any exercise program & consider working out initially with a trainer to be sure you are getting the most benefit with least risk of injury*