Healthy, strong bones support your frame and keep you moving and active throughout adulthood. While you may not think of them this way, bones are living organs that grow and constantly change. Taking care of your bones is important to ensure a healthy lifestyle. A combination of healthy calcium intake and regular physical activity is the building blocks of healthy bones.
Bone Development
As bones develop, calcium and exercise are needed to ensure proper bone growth. Deficiencies in calcium and inadequate physical activity can prevent bones from being strong, so children should get plenty of calcium and regular exercise. 2003 study published in the "American Journal of Clinical Nutrition" found calcium and exercise to enhance bone minerals in teen girls ages 16, 17 and 18. The study found that getting plenty of exercise and calcium during the teenage years and early adulthood can even prevent osteoporosis in the later years.
Osteoporosis
Osteoporosis is a disease that older people, primarily older women, get that is characterized by frail and fractured bones. While it usually presents itself in older adults, osteoporosis begins in childhood. Calcium and exercise combined during ages 10 to 18 will determine the bone mass you will have for the rest of your life. Children between 9 and 18 years of age should get 1,300 mg of calcium each day, which is the equivalent of two glasses of milk, a cup of yogurt and a calcium-fortified glass of orange juice.
Sources of Calcium
Calcium can be found most abundantly in dairy products. Some foods, such as certain juices, are often fortified with calcium. Other nondairy products that contain plenty of calcium include spinach, salmon and kale. Supplements also exist that can provide you with calcium. Getting a recommended dose of vitamin D will also help your body absorb calcium. Exercise outside to get the maximum benefits.
Exercise for Bone Health
Building bone mass is best accomplished through weight-bearing exercises, such as jogging, stair-climbing and jump roping, according to the American Academy of Orthopaedic Surgeons. Muscle-strengthening exercise is also important in keeping bones healthy. Lift weights or use resistance bands to build muscle. If your bones are already weak, exercise that increases your balance can help prevent falls that lead to bone fractures.
References
- "American Journal of Clinical Nutrition"; Effect of a calcium and exercise intervention on the bone mineral status of 16--18-y-old adolescent girls; Samantha J. Stear, et al.; 2003
- American Academy of Orthopaedic Surgeons; Bone Up on Bone Loss; October 2007
- Association of Reproductive Health Professionals; Building Strong Bones: It Takes a Lifetime; 2002
- "Nutrition Reviews"; Calcium and Exercise Affect the Growing Skeleton; JM Welch and CM Weaver; November 2005
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