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Build Bone Mass with Weight-Bearing Exercises


Pamela Budhoo, Nutritionist, Health Influencer, Writer/Contributor for Effective Lifestyle

Peak bone mass is characterized as the highest amount of bone density acquired at the end of skeletal maturation. PBM is achieved by 18 years of age in girls and 20 in boys. Bone mass can continue to grow up until the late 20’s. Childhood and young adulthood is considered to be your bone building years. Because of this, it is best to put a little extra effort in working your muscles and bones prior to becoming a young adult. Those who work out regularly tend to have a higher PBM than those who are more sedentary. As we age, our bone mass will start to decline. To minimize the loss and keep your bones strong you can do certain exercises. It’s important to work on promoting bone health at all ages.

Exercise is very important for a healthy lifestyle. Weight bearing and resistance exercises can go a long way when it comes to bone density. It’s imperative to incorporate these types of exercises in your physical activity training to promote bone health. Weight bearing exercises force you to work against gravity.

This puts stress on your bones which will ultimately stimulate extra calcium deposits as well as signal bone forming cells to jump into action. Resistance training or muscle strengthening exercises will also help your bones to become stronger. It entails exercises where you move your body, a weight or any other resistance against gravity. Here are some examples of exercises you can do to both build bone mass and strengthen your bones. Examples of weight-bearing exercises: - Brisk walking - Climbing stairs - Hiking - Jogging - Dancing - Tennis - Running - Jumping rope Examples of resistance exercises: - Lifting weights - Utilize resistance exercise bands - Lifting own body weight (push-ups, sit-ups, squats)