People build most of their bone density during childhood and adolescence. By around age 30, most people reach their peak bone mass and then begin to lose bone density in middle age. This can lead to fractures, especially hip fractures, which are particularly dangerous in older people.
Your doctor can evaluate your risk of osteoporosis by looking at your medical history and doing a simple test, called a DEXA scan. Then they can recommend lifestyle changes to prevent thinning bones. Click the Build Bone Density Boca to learn more.
The best way to increase bone density is with weight-bearing exercises. This means exercises that put stress on your bones, such as jumping rope or jogging. This type of exercise builds bones by stimulating the bone to create more cells and increase strength.
Muscle-strengthening exercises can also be helpful for building bone density, but they must be done with enough intensity and over a long period of time to have an impact. Progressive muscle resistance training is the best type of strength-training for bone health because it increases the amount of work your muscles are asked to do over time. It uses either weights or resistance bands to challenge your muscles in a safe and controlled manner.
It is important to start any strength-training exercise slowly and build up to a target of at least two sets of 8-12 repetitions. To achieve a greater impact, more than two sets may be necessary.
Start with a warmup routine, which can be as simple as brisk walking or jogging on the spot. Then, perform a series of bodyweight exercises such as push-ups and triceps dips. For triceps dips, lean against a wall or the back of your chair and place your hands on it for support. Then bend your elbows to lower yourself down toward the floor until you are almost parallel with the ground. Then, straighten your arms to return up to the starting position.
Remember to rest between each set. This is especially important for muscles and joints that are not used to that movement. Getting enough calcium and vitamin D through your diet and spending some time in the sun will also have an impact on your bone health. However, it is important to realize that bone density peaks in young adults and will slowly decrease throughout your lifetime. This decline can be slowed by eating healthy, participating in regular physical activity and avoiding high-impact exercise, smoking and excessive alcohol intake. If you have any concerns about your bone health, talk to your doctor or a healthcare provider. They will be able to recommend the best ways to improve your bone health.
Weight-bearing Exercises
Exercise has always been known to reduce stress and promote cardiovascular health, but it also builds strong bones. Weight-bearing exercises are the key to increasing bone density and decreasing your risk of fractures. These types of exercise include all activities that make you move against gravity while staying upright, such as walking, hiking, running, dancing, playing pickleball and even climbing stairs. You can also participate in weight-bearing exercises while on a stationary bike, at a gym or at home using equipment such as dumbbells, barbells and exercise bands.
The force that is placed on your body when you are performing weight-bearing exercises stimulates the bones to produce more new bone cells. Over time, this helps to maintain or even improve your bone density.
In addition to increasing your bone density, weight-bearing exercises also strengthen muscles throughout the body that can support your joints and decrease your risk of falls, which are a major cause of fractures in older adults. This is why it is important to incorporate balance exercises into your weight-bearing workout, such as yoga, dance and team sports.
Not all weight-bearing exercises are created equal. The intensity, velocity and duration of the exercise all play a role in your bone health. For example, high impact weight-bearing exercises, such as jogging, have a greater effect on your bones than low-impact exercise, such as walking or swimming.
While the simplest weight-bearing exercise is walking, you can increase your impact by taking steps up or down hills, or speeding up your pace. The type of activity that you choose should be based on your level of fitness and the recommendations from your doctor or physical therapist.
Fortunately, most weight-bearing exercises are also cardio exercises, meaning they improve your cardiovascular fitness and endurance while strengthening your bones. The squat, for example, strengthens the quadriceps and glutes, making it easier to walk, sit, stand and climb stairs. Strengthening these muscles can decrease your risk of falling, which is a common cause of fractures in people with osteoporosis.
Non-weightbearing Exercises
A regular exercise program is important for many reasons. It can reduce stress, promote cardiovascular health and strengthen muscles. But it’s also been shown to help build bone density. This is especially true of weight-bearing exercises, which force the body to work against gravity and can stimulate bone growth. But it’s not just the intensity of the workout that counts; a combination of both impact and muscle resistance is essential to increasing bone density.
During weight-bearing exercise, the bones and joints experience a stress that triggers new bone tissue to form and old bone tissue to be removed. This process continues throughout life. If the removal outpaces the formation, the bone becomes thinner and more prone to fractures.
It is important to note that even non-weight bearing exercises can help with bone strength and density. Swimming and cycling are good examples of this. These aerobic exercises are great for the body but since they don’t involve the bones and joints they do not provide the same benefits in terms of bone health. However, if you have a medical condition that prevents you from performing weight-bearing activities, it’s important to find a suitable alternative. These alternative exercises will still help strengthen muscles and improve balance, which can reduce the risk of falls that could lead to broken bones.
Some of these alternative exercises include progressive muscle resistance training. This is an excellent type of exercise that can be done in the comfort of your own home and does not require any equipment. This type of exercise can be done in small sets, and it will focus on different muscle groups throughout the body to improve overall strength and stability. One example of this exercise is the lunge, which is great for strengthening the legs and core.
Another type of non-weight-bearing exercise is the use of resistance bands or free weights to help build muscle strength. This can be done either standing or seated and may require the assistance of a trainer to ensure proper technique. Some examples of this type of exercise include squats, lunges, sit-ups and shoulder presses.
Diet
A diet high in calcium, vitamin D and protein is critical for bone health. These nutrients are found in dairy products, green leafy vegetables, fruit and nuts. In addition to calcium, fruits and vegetables are also a good source of magnesium, which promotes bone density. Vitamin K, which helps reduce bone loss and activates the protein that binds with calcium, is another crucial nutrient for bone health.
A diet low in calcium contributes to decreased bone density and increased risk of fractures. People can improve their bone health by consuming a balanced diet that includes low-fat dairy, meat and fish. People who are underweight may experience greater bone loss than those who are a healthy weight. This is because the body will draw on bone density to provide energy. It is important to consult a doctor before attempting to lose weight, as rapid and significant weight loss can cause osteoporosis.
In general, it is recommended to consume at least 1,200 calories daily to maintain bone health. It is best to avoid extremely low calorie diets, as these can lead to other health problems and interfere with the absorption of important nutrients, including calcium.
Having a well-balanced diet is a key factor in maintaining bone density at every age. It is especially important for those who have or are at risk of developing osteoporosis. Getting enough calcium, protein and vitamin D through a variety of foods is essential for bone health at all stages of life. This is true even for those who have already developed osteoporosis, as improving bone density can help prevent the disease from progressing and causing complications like hip fractures. It is also important to continue engaging in strength training exercises and avoiding alcohol, smoking and excessive caffeine intake. This combination can greatly decrease a person’s risk of osteoporosis.