Photo: mikebaird / Flickr

Despite what your mother might have told you, your bones need more than calcium to stay strong. What’s even more important for good bone density is the amount of physical exercise you do before the age of thirty. Intense, high-impact exercise, three or more times per week in childhood and early adulthood, builds up your bones and makes them stronger later in life. And with stronger bones you are less likely to develop osteoporosis.

Genetics

However, low bone density may also be genetic. It is worth checking whether your grandparents ever suffered from bone fractures or breaks in old age. If so, you need to pay special attention to your bones’ health.

Hope

Photo: mikebaird / Flickr

Before the age of thirty, bones tend to be more responsive and able to increase in density quite rapidly. After thirty they begin to lose mass. However, if you are middle aged and you have not been particularly active, do not despair. You can still start a regular exercise programme which will benefit your bones’ health. Studies have shown that even during the second half of life bones can still be strengthened although it happens at a slightly slower rate than in one’s youth.

Recommended exercise

Most exercise is good for you unless you already suffer from low bone density. Weight and strength training is very important in building bone mass. But if you have osteoporosis you should not do high impact training that will put stress on your spine. Exercises like tai chi, Pilates and some yoga postures are excellent because they use your own body weight as resistance and improve balance and flexibility, which in turn will decrease the risk of falls.

So whatever your age you have the power to bring strength back to you body and your bones. It’s time to get moving!

Tags: exercise, keeping fit, yoga