Bones provide structure to the body, protect vital organs and store minerals such as calcium and phosphorus that are necessary for healthy functioning. Therefore, it is important to take steps to maintain good bone health throughout life.
Eating foods rich in calcium, such as dairy products, green leafy vegetables, nuts, fish with edible bones (e.g., sardines), and tofu made with calcium sulfate, can help maintain adequate levels of this mineral in the body over time.
Exercise is also essential for healthy bones. Regular physical activity can reduce the risk of developing bone-related conditions since your bone tissue undergoes changes with regular physical activity.
Below, we discuss how exactly exercise builds stronger bones.
The Connection Between Exercise and Bone Health
Bone is a living tissue that responds to physical activity by becoming stronger and denser. Exercise increases the production of cells that make up bone tissue, resulting in increased strength and density over time.
Weight-bearing exercises are particularly beneficial for building strong bones because they put stress on the skeletal system, which encourages new growth in both muscle mass and bone density. Some of the best weight-bearing exercises for bone health include walking, jogging, running, stair climbing, jumping rope, and hiking. These activities involve carrying your own body weight against gravity while moving in a forward direction. Other beneficial weight-bearing exercises include strength training, which involves the use of weights or resistance bands, squats, lunges, calf raises, step-ups, burpees, and plyometric jumps.
In addition to strengthening bones through weight-bearing exercise, regular physical activity can also help protect against age-related decline in bone mineral density (BMD). Studies have shown that people who engage in regular exercise have higher BMD than those who do not participate in any form of physical activity at all – even if their diet is otherwise similar. This means that becoming physically active in your life can help you maintain strong bones and reduce your risk of developing osteoporosis later in life.
Exercising regularly also improves balance and posture. Good postural alignment is very important, especially for patients who already have low bone density. Bad posture can increase the risk of bone fractures, as it can lead to the further weakening of bones and muscles. The last thing you want is a broken bone, especially if you have been diagnosed with low bone density or osteoporosis.
If you want the customized bone and joint care, seek out an orthopedic specialist who can treat any bone issues you may have and guide you through your journey toward healthier bones.
Orthopedic Surgeon in Westlake and Avon, Ohio
If you have fractured a bone or are concerned about your bone health or osteoporosis, the orthopedic surgeons at Orthopaedic Associates can provide comprehensive treatment and prevention services. We have physicians who specialize in spine care and the treatment of complex fractures. They are highly experienced in the most advanced methods of treating bone conditions. We also offer a superior rehabilitation program for patients who undergo surgery.