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Exercises for Strong Bones

Updated on January 21, 2013

How to Develop Strong Bones

The practice of exercise may provide many health benefits to the human body. Regular physical activities may help develop strong muscles and prevent diseases, such as osteoporosis. The practice of physical activities at the early stages of age and throughout growth and development may promote the acquisition of adequate amounts of minerals to strengthen your bone structure. Weight-bearing exercises, including running, brisk walking, dancing, hiking and strength training exercises may help stimulate strong bones, as well as muscle strength and coordination, which may prevent bone fractures due to falls.

The practice of regular physical activity is associated with the development of strong bones, and also in the prevention and treatment of osteoporosis. The development of strong bones can prevent bone fractures due to fall related accidents. Young people who remain physically active may achieve greater bone density than those who don’t. Bone health is of vital importance, as it not only provides a structure for the body, but also helps protect vital body organs and help store calcium, an important mineral for building healthy bones. Both men and women, especially in their twenties, may prevent bone loss and fractures by practicing regular exercise.

The Practice of Physical Activities Promotes Healthy Bones

Healthy Bones
Healthy Bones | Source

Bones and Exercise

Weight-Bearing Exercises

  • Jogging
  • Dancing
  • Hiking
  • Weight training
  • Stair Climbing
  • Playing Tennis

Three to four times a week for 20-30 minutes

Try these exercises if you have weak bones

  • Brisk walking (if suffering from osteoporosis)
  • Low-impact aerobics
  • Exercise on a stair-step machine

Consult your doctor before starting an exercise program

Healthy Bones in Childhood, Adolescence and Adulthood

Peak bone mass represents the stage at which the skeletal bone tissue reaches maturation. This usually begins in childhood, continues in adolescence and matures in adulthood. Throughout childhood and adolescence much of the bone mass is built up, promoting dense and strong bones. Peak bone density is reached around the age of thirty. After this age bones begin to lose mass. A decrease in bone mass density increases the risk of osteoporosis in older adults. A person with increased bone mass, as a young adult, will be able to conserve strong bones later in life. The practice of regular exercise may build strong and healthy bones.

Weight-bearing exercises force the bones and muscles to operate against gravity and are some of the best to build and strengthen the bones. Weight bearing exercises with varied degrees of impact include jogging, brisk walking, weight training, dancing, hiking and tennis. These types of exercises may help increase bone density, and promote strong bones. Consider this activities if you want to strengthen your bones. People suffering from osteoporosis may consider practicing lighter impact exercises, such as brisk walking instead of weight lifting or jogging, which may increase the chances of injury due to falling.

You should consult your health care provider before engaging in a high-impact weight-bearing exercise program. Your doctor may provide an assessment of your musculoskeletal strength, range of motion, mental status, cardio and vision before recommending the most appropriate exercise program.

Resistance Training Exercises

Resistance Bands
Resistance Bands | Source

How to Prevent Bone Loss

  • Training with resistance bands
  • Weight lifting
  • Lifting your own weight (push-ups)

Exercise each major muscle group

  • Upper back
  • Lower back
  • Upper arms
  • Shoulders
  • Forearms
  • Chest
  • Hips
  • Thighs
  • Calves

Do 8-10 repetitions of exercise for each major muscle group with a 1 minute rest between each set

How to Maintain Healthy Bones

Resistance training exercises are other types of exercises in which muscle contractions are resisted by a manual or mechanical outside force. Resistance exercises are essential in conditioning and rehabilitation programs, intended to achieve overall physical well-being. Resistance training may help increase bone mineral density, as well as increase muscle mass and strength. These types of physical exercises include weight lifting, free weights and the use of resistance bands. The health benefits of resistance training exercises are specific to the area of the body that is being trained. To achieve the best health benefits, you must engage in diverse resistance activities.

To achieve healthy bones, you must get involved in at least thirty minutes of moderate physical activity. Children must do the same for at least sixty minutes each day. The practice of physical exercise at an early age may promote healthy bones, allowing you to reach peak bone mass in adulthood. Physical activity needs to be maintained constant. The health progress you make with exercise is only maintained for as long as you continue practicing physical activities with the same level of intensity.

It's extremely important that you seek the advice of a health care provider before beginning an exercise program, especially if you are suffering from health related conditions. If you are at risk of breaking a bone, you should work with a physical therapist, so as to design the most appropriate exercise program for you.

Consult a Physical Therapist

Regular physical exercise, a healthy diet rich in whole grains, fruits, vegetables and calcium-rich foods, along with nutritional supplements, including calcium, magnesium and vitamin D, are important factors at maintaining overall bone health. Not only these element will help you maintain the health of your bones, but will also improve the quality of your life. It’s important that you seek the advice of a health care professional before beginning a physical exercise program, especially if you are suffering from a bone related condition.

Facts on Osteoporosis

The practice of regular exercise promotes healthy bones and prevents osteoporosis

Osteoporosis is a disease of the bones. It usually occurs when the bones become porous and weak due to lack of calcium and other minerals needed to maintain them strong.

Osteoporosis is sometimes called the silent disease because the loss of bone density usually occurs without symptoms.

Osteoporosis affects both men and women. It often starts affecting women after menopause, and worsens after the age of 65. Osteoporosis most commonly affects women, but may also affect older men.

Calcium is needed to build strong bones early in life, as well as to maintain healthy bones in adulthood.


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  • unvrso profile image

    Jose Juan Gutierrez 5 years ago from Mexico City

    Thanks ! I appreciate your valuable comment on this hub.