Perform Strength Training and Weight-Bearing Exercises

Specific exercises can help with the growth and maintenance of strong bones. Weight-bearing or high-impact exercise is one of the best types of activity for bone health because it encourages the growth of new bone.

This kind of activity improves the quantity of bone created during the years of peak bone growth, according to studies on kids. Additionally, it can be quite helpful for older adults in preventing bone loss. Increases in bone mineral density, bone strength, and bone size were observed in studies of older men and women who engaged in weight-bearing exercise, as well as decreases in markers of bone turnover and inflammation. Both younger and older women, including those with osteoporosis, osteopenia, or breast cancer, may benefit from this protection against bone loss. In one study of men with low bone mass, weight-bearing exercise and resistance training both increased bone density in various parts of the body, but only resistance training had the same impact on the hip.