Exercise For Bone Health

Do weight-bearing exercise such as jogging to help bones stay healthy.

The time to build strong bones is during the first three decades of life.  If you consider your bones something like a bank or retirement account, remember that you can only make deposits until you’re about 30 or 35 years old . . . that’s the last point when you can add bone mass to strengthen your bones.

After that, everyone -- men and women alike -- starts losing bone density, women usually faster than men. But it’s essential to slow down that process as much as possible -- and that’s totally attainable.

In the younger years, the way to create a strong bone foundation is to get plenty of calcium and Vitamin D, along with weight-bearing exercise. Vitamin D is critical, because it’s necessary to absorbing and processing calcium in the body.

Weight-bearing exercises help bones stay healthy. These include:

  • Jogging

  • Walking

  • Weight training

  • Dancing

Even enjoying a game of basketball counts. Weight-bearing exercises, however, also count for older people as they strive to slow down bone-density loss. 

Take care of your musculoskeletal system throughout life. This will help develop a good foundation of bone health and to postpone bone-density loss. For proper care:

  • Consume enough calcium for your age range/stage in life -- or take supplements

  • Get Vitamin D by daily sunlight exposure or through Vitamin D-fortified products or supplements Sunscreen blocks the absorption of Vitamin D.

  • Do weight-bearing exercise such as walking, jogging, dancing or weight-lifting

  • Post-menopausal women may require hormone replacement therapy

Steps you take now will earn you a better chance at having a body you can use and move comfortably for a lifetime.