Summary: Bone health is developed at a young age particularly at puberty. Children are not too young to exercise and are recommended to exercise for 60 minutes per day. Your bones stop growing in your early 20's. Then it is the maintenance stage. Older people with bone disease can improve their life with exercise especially weight training. All types of exercise will improve bone health but weight bearing and impact especially jumping are the most effective for bone health.
As with everything in good health good bone health begins with prevention, and that is all about lifestyle preferably starting at a young age. Of course your genetics always has a role. Prevention is better than treatment, but the problem is many do not think about or care until they have it which is too late.
Reversing a degenerative disease may be possible but it is a long difficult painful road you want to avoid at all costs. Muscle strengthening will help not matter how old or how serious your disease is.
If you are older with fragile bones you can improve it by exercise, increased calcium and vitamin D intake. Most American's do not get enough exercise and intake of calcium and vitamin D for healthy bones.
According to the U.S. Surgeon's report on bone health exercise at a young age is critical especially at puberty. The report says 20 to 30 percent of your total adult bone mass is developed during puberty. A study was conducted with pre-puberty girls and exercise studying the results of exercise at a young age. The pre-puberty girls who exercised had even greater bone growth and mass during puberty.
Jumping exercises are particularly effective at building bone mass before puberty and during puberty.
Adulthood is a time to work on preserving your bone mass you developed during puberty. Your bones reach their peak mass in your early 20's. You preserve your bone mass through exercise and calcium intake. Regular exercise throughout life is mandatory for optimal health. Exercising before and especially during puberty sets the stage for the rest of your bone life. As you grow older your bones become weaker and exercise is the most effective way to lessen bone loss and poor health.
Pre-teen and teenage girls have a special need to keep a proper perspective. Girls at this age are easily influenced by society and go to the extreme in maintaining a thin figure. Many girls at this age tend to consume too few calories at a time when their bones are developing the most. They do not develop strong bones because of their low calorie intake. They sacrifice their long term health to meet peer pressure. Increasing calcium intake through supplements or natural foods is even more critical if calorie restriction is going on during puberty stage of life.
Obesity adversely affects bone health.
All types of physical exercise help develop strong bones. Weight bearing and impact exercises do the most to build strong bones.
Studies showed that to improve your bone health to the greatest degree you need to both exercise and take calcium supplementation simultaneously.
Children And Exercise
I have noted that exercise is particularly important during adolescence. Many wonder if exercise is good for children also, out of fear that it will stunt their growth. The government report admonishes health care professionals to require about children's exercise habits on every doctor visit. Yes, even children are advised to exercise 60 minutes every day.
Older Adults and Exercise
I have noted that bone mass begins to deteriorate at a certain age. Falls and fractures are the greatest threat to senior citizens especially those with degenerative diseases. One fall and fracture can be a painful and costly experience. Exercise and especially weight training significantly helps even at this late stage.
Weight training exercises helps senior citizens in nursing homes. You can't be too old for muscle strengthening exercises.
Conclusion: It is never too late to improve your bone health. Living a sedentary life is one of the worst things you can do to your health and quality of life.
This article is for informational purposes only. It is not meant to treat or diagnose bone disease or any other health condition. See your health care provider if you have concerns.
References: Bone Health And Osteoporosis A Report of The Surgeon General, 2004.
Author Resource:-
Bret Bradshaw owns the website, Fit-In-Exercise.com; a virtual personal training with more than 40 celebrity personal trainers for every major exercise program. All personal trainers and exercise programs are included in one low price.
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