10 Natural Ways to Build Healthy Bones
2. Perform Strength Training and Weight-Bearing Exercises
Engaging in specific types of exercise can help you build and maintain strong bones.
One of the best types of activity for bone health is weight-bearing or high-impact exercise, which promotes the formation of new bone.
Studies in children, including those with type 1 diabetes, have found that this type of activity increases the amount of bone created during the years of peak bone growth (9Trusted Source, 10Trusted Source).
In addition, it can be extremely beneficial for preventing bone loss in older adults.
Studies in older men and women who performed weight-bearing exercise showed increases in bone mineral density, bone strength and bone size, as well as reductions in markers of bone turnover and inflammation (11Trusted Source, 12Trusted Source, 13Trusted Source, 14Trusted Source).
However, one study found little improvement in bone density among older men who performed the highest level of weight-bearing exercise over nine months (15Trusted Source).
Strength-training exercise is not only beneficial for increasing muscle mass. It may also help protect against bone loss in younger and older women, including those with osteoporosis, osteopenia or breast cancer (16, 17Trusted Source, 18Trusted Source, 19Trusted Source, 20Trusted Source).
One study in men with low bone mass found that although both resistance training and weight-bearing exercise increased bone density in several areas of the body, only resistance training had this effect in the hip
Engaging in specific types of exercise can help you build and maintain strong bones.
One of the best types of activity for bone health is weight-bearing or high-impact exercise, which promotes the formation of new bone.
Studies in children, including those with type 1 diabetes, have found that this type of activity increases the amount of bone created during the years of peak bone growth (9Trusted Source, 10Trusted Source).
In addition, it can be extremely beneficial for preventing bone loss in older adults.
Studies in older men and women who performed weight-bearing exercise showed increases in bone mineral density, bone strength and bone size, as well as reductions in markers of bone turnover and inflammation (11Trusted Source, 12Trusted Source, 13Trusted Source, 14Trusted Source).
However, one study found little improvement in bone density among older men who performed the highest level of weight-bearing exercise over nine months (15Trusted Source).
Strength-training exercise is not only beneficial for increasing muscle mass. It may also help protect against bone loss in younger and older women, including those with osteoporosis, osteopenia or breast cancer (16, 17Trusted Source, 18Trusted Source, 19Trusted Source, 20Trusted Source).
One study in men with low bone mass found that although both resistance training and weight-bearing exercise increased bone density in several areas of the body, only resistance training had this effect in the hip
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