Exercises for Optimal Bone Health

As we age, maintaining bone strength is extremely important as our bones are a primary component of the skeletal system, supporting our bodies and allowing us to move. The National Institutes of Health explains that our bones protect our brain, heart, and other organs from injury and store minerals such as calcium and phosphorus to help keep them strong. They also release the minerals into the body when we need them for other uses. 

The John Hopkins Medical Bone Center offers advice for people of all ages to help improve bone health. Deborah Sellmeyer, M.D., medical director of the Metabolic Bone Center, recommends focusing on overall good nutrition. This includes getting the proper amount of calcium, vitamin D, protein and potassium along with adding weight bearing exercises to your routine. 

Older adults are especially prone to bone loss, which can lead to diseases like osteoporosis, putting you at a higher risk for broken bones or fractures. Just as exercise is good for our heart and muscles, it is also essential to keeping our bones strong and the most effective way to maintain bone health is with weight bearing exercises. 

Experts explain weight bearing exercises include any activity where you carry your body weight and work against gravity. Good examples include walking, dancing, hiking, running, climbing stairs or golf. Types of exercise not as targeted to building bone health are swimming and bicycling. While exercises designed to improve balance may not necessarily build strong bones, they are good for preventing falls and keeping you on your feet. 

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Source: hopkinsmedicine.org/news/publications/jh_bayview_news/summer_2013/the_importance_of_bone_health