As we age, our bones naturally start to lose density and strength. However, with the right exercise and nutrition, we can keep our bones healthy and reduce the risk of osteoporosis. This comprehensive guide explains why we lose bone density, and shares the most effective exercises and dietary strategies for building and maintaining strong bones throughout life.

Ageing: The cells responsible for strengthening your existing bones and forming new bone tissue (osteoblasts) become less active as we age, while the cells that break down old and damaged bone cells (osteoclasts) become more active. This imbalance leads to a net loss of bone over time.

Hormonal changes: Estrogen helps maintain bone density in women. Levels of this hormone decline sharply after menopause, causing bone loss to accelerate. Men also experience a gradual decline in testosterone levels with age, which can contribute to osteoporosis.

Lack of physical activity: Bones adapt to the stresses placed on them. When muscles pull on bones during physical activity, it stimulates bone cells to add more bone tissue. Without this stimulus, bones weaken.

Calcium and vitamin D deficiency: Calcium is the main mineral in bone. Vitamin D is essential for calcium absorption. Inadequate intake of these nutrients, especially in older adults, can lead to bone loss and osteoporosis.

Medication: Some medications, such as corticosteroids, antidepressants, and proton pump inhibitors, can have negative effects on bone density when taken long-term.

Medical conditions: Diseases like rheumatoid arthritis, kidney disease, and thyroid disorders can impair bone health and increase fracture risk.

Exercises to strengthen bones

The best exercises for building and maintaining strong bones are weight-bearing and resistance exercises that force the muscles to work against gravity. Some of the most effective bone-strengthening exercises include weight-bearing cardio exercises like walking, jogging, dancing, stair climbing, tennis, and volleyball. These exercises make us move our body with our feet and legs supporting our weight. The impact and muscle forces stimulate bone formation, growing more bone and becoming denser.

Resistance training including lifting weights, using resistance bands, doing push ups, squats, and lunges, and using the body weight as resistance, builds muscle strength and applies force to bones, which triggers bone cells to add more bone tissue. One should aim for 2-3 weekly sessions targeting all major muscle groups.

High-impact activities such as jumping rope, plyometrics, and high-impact aerobics generate high forces on bones, making them particularly effective for increasing bone density and strengthening bone, especially in the spine and hips. However, these workouts should be avoided by those with osteoporosis to prevent fractures.

The US-based Bone Health and Osteoporosis Foundation recommends at least 30 minutes of weight-bearing exercise three days a week for bone health. Resistance training should be done 2-3 times per week. For the greatest benefits, it’s best to do a variety of exercises that provide both weight-bearing and resistance training. Aim for at least 150 minutes per week of moderate physical activity or 75 minutes per week of vigorous activity.

The right nutrients for stronger bones

In addition to exercise, a diet rich in bone-building nutrients is essential for maintaining strong bones. The key nutrients include:

Calcium: Calcium is the main mineral in bone, playing an important role in building and maintaining healthy bones. Adults need 1,000-1,200 mg per day, with the higher end of the range for older adults. For pregnant women, if you are aged 19-30, minimum 1,000 mg daily, and 1,300 mg if you are older than 30. Good sources of calcium include dairy products, leafy greens, tofu, beans, and fortified foods.

Vitamin D: Vitamin D helps the body absorb calcium, hence, with lesser vitamin D, there will be increased risk of bone pain, bone fractures, muscle pain and weakness. Most adults need 600-800 IU per day, with people over 70 needing the higher range. Vitamin D is made in the skin when exposed to sunlight. You can increase your Vitamin D level in food such as fatty fish, egg yolks, fortified milk, and cereal.

Protein: Protein lays the foundation for bone growth and repair. One should aim for 0.8-1 gram per kilogram of body weight per day. Food sources high in protein include lean meats, poultry, fish, eggs, dairy, and legumes.

Other nutrients: Vitamins C, K, and A, as well as minerals like phosphorus, magnesium, and zinc, also play important roles in bone health. Eating a varied and right-portioned diet with plenty of fruits, vegetables, whole grains, and lean proteins will provide these nutrients.

Preventing osteoporosis

Osteoporosis is a disease characterised by low bone density and deterioration of bone tissue, leading to an increased risk of fractures. While genetics play a role, lifestyle factors like exercise and nutrition can significantly reduce the risk of developing osteoporosis.

The key is to build strong bones early in life through proper nutrition and physical activity. Peak bone mass is reached around age 30. After that, the focus shifts to maintaining bone density and preventing further loss.

Regular weight-bearing and resistance exercises, along with a diet rich in calcium, vitamin D, and protein, can help preserve bone health as we age. Avoiding smoking and limiting alcohol intake are also important.

For those at high risk of osteoporosis, medications like bisphosphonates may be prescribed to slow bone loss and reduce fracture risk. Regular bone density scans can help monitor changes over time.

Be bone strong!

By making bone health a priority throughout life, we can reduce the risk of osteoporosis and fractures in our later years. Strong bones allow us to stay active and independent as we grow older. So get moving, eat well, and keep the bones strong!