How to Boost Bone Strength
When it comes to healthy bone density, exercise is one of the best ways to boost bone strength. Weight-bearing exercises accelerate cells called osteoblasts to deliver calcium to fortify bone, thus strengthening and reducing the risk of breaks and fractures as we age.
Our human skeleton is made up of 206 bones comprised of an intricate matrix of mostly collagen and calcium and by the time we reach age 30 our bone density has reached its peak and we begin to lose strength in our bones with each passing year.
Many factors affect this rate of decline such as how active we were as kids — the earlier the better to build a stronger skeleton for life!
Lifestyle choices as adults from our 20’s on are most important in decreasing risk factors such as getting regular exercise, good food choices such as eating higher amounts of protein, a rainbow of fruits and vegetables and low amounts of refined carbohydrates and simple sugars which are the worst culprit in leaching calcium from bone.
Lower acidic foods and high calcium foods are prized choices for bone health as are vegetables high in calcium, magnesium, vitamin D and K.
These are your green leafy vegetables such as spinach, kale, broccoli, watercress, bok choy, and also cheese and yogurt too.
Keeping stress levels low with a moderate intake of coffee, alcohol and little to no drugs or smoking are also key in prevention. Genetics do play a role in bone loss but lifestyle choices trump over DNA predisposition.
Overall bone health needs a systematic approach in exercise. It is essential the entire skeleton gets utilized and not just the legs, for example. Activities such as rowing are great for the back and arms, running for legs, and full-body resistance training for all the spaces in between, such as the core including spine, shoulders, chest and glutes.
If low bone density is suspected it is important to have imaging done through your doctor. Screening typically starts around age 50, or if familial risk runs high or frequent bone breaks occur.
Those with Osteopenia and Osteoporosis both should be exercising fully but require some exercise restrictions or modifications in spinal flexion and rotation or decreased load-bearing in some cases.
An exercise regimen of moderate to vigorous intervals of cardio (60% – 80% of heart rate max) and appropriately challenging resistance exercises is an integral part of the fight against bone loss through age.
Keeping weight and body fat low also helps minimize wear and tear on bones and joints too. This type of exercise is also targeted to help with weight loss and increased energy. It is never too early or too late to start – just get moving!