When we think of the bones in our body, images of human skeletons made of dead bones often come to mind. It is important to remember that the bones inside your body are not dead; they are made of living tissue that is constantly being destroyed and rebuilt. As you age, bone deterioration starts to surpass growth rate, causing a decrease in bone density. Taking steps to increase your bone mass and density throughout your life decreases your chances of osteoporosis, bone breaks and fractures as you age.
Ways to increase bone density
Get 30 minutes of weight bearing exercise daily: When muscles are exercised they pull on the bones they are attached to. This pulling action builds bone tissue, so weight bearing exercises build stronger, denser bones.
Building bone mass before age 30 is beneficial later in life when bones are breaking down, but weight bearing exercise throughout life helps to maintain bone density.
Weight bearing exercises include weight lifting, running, step aerobics and any activity that requires your body to work against gravity, thereby creating resistance.
Unlike aerobic exercise, weight bearing exercise does not need to be done all at once to be beneficial. Doing 10 minutes of weight bearing exercise 3 times a day is equally as beneficial as a half-hour work out.
Eat a healthy diet to increase bone density: To build bone material your body needs calcium and vitamin D. In addition to calcium, your bones are 1/3 collagen, a protein that gives bones flexibility and minimizes breakage.
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