Exercise for Bone Health
"Like muscle, bone is living tissue that responds to exercise by becoming stronger. Young people who exercise regularly achieve greater peak bone mass (maximum bone density and strength). For most people, bone mass peaks during the third decade of life. After that time, people begin to lose bone. However people can help prevent bone loss with regular exercise. Exercising can also help us maintain muscle strength, coordination, balance and more, which in turn helps to prevent falls and related fractures.
Exercises for bone strength
All exercises for bone strength have one or more of the following attributes:
They provide resistance
In these forms of exercise, you challenge your muscles by working against some type of resistance, such as dumbbells, elastic bands, or even your own body weight. Resistance exercises, including classic strength training, rely on muscle contractions that tug on bones to stimulate them to bulk up.
They are weight-bearing
Weight-bearing exercise is any activity, such as running, walking, dancing, hiking, climbing stairs, or playing tennis, golf, or basketball, in which you carry your body weight and work against gravity. This is in contrast to non-weight-bearing activities such as swimming or cycling, where the water or bicycle supports your body weight. The force you exert to counteract gravity when you do weight-bearing activities is what stimulates bones to get stronger.
They provide impact
When you land a jump or pound the ground with each step as you run, you multiply the weight-bearing effect of gravity. That's why higher-impact activities generally have a more pronounced effect on bone than lower-impact exercises.
They're higher-velocity
Impact can be increased even more as your speed increases. For example, jogging or fast-paced aerobics will do more to strengthen bone than a leisurely stroll or slow calisthenics.
They involve sudden changes of direction
Changing direction while you're moving also appears to benefit bones. When researchers reviewed bone strength in the hips of a variety of athletes, they found that those who played sports such as soccer and squash, which involve rapid turns and start-and-stop actions, had bone strength similar to those who did high-impact sports, like triple jumpers and high jumpers—and they all had greater bone density than long-distance runners.
They help improve your balance
Exercises that target balance may not be the best for building bone, but they will help keep you from falling, so they also serve a bone-protecting function.