Putting stress on the bones through physical activity and exercise encourages the bones to increase their calcium content. This in turn makes the bones stronger and denser. The opposite also applies. If one doesn’t remain active, bones will lose calcium and become weaker. In other words, "Use it or lose it."

While any exercise is good, there are types of exercises that may be better for causing the muscles to contract against the bones. Exercise does more than increase calcium. It may also slow down mineral loss, help maintain posture and improve overall fitness to reduce the risk of falls. There are three specific exercises for building strong bones: weight-bearing activities, resistance training and back-strengthening exercises.

Weight-bearing activities include those that are done on the feet with the bones supporting the person’s weight. A few examples include walking, jogging, hiking, aerobics and climbing stairs. These exercises work directly on the bones in the lower spine, hips and legs to help reduce mineral loss. Resistance training, or strength training, uses different means of resistance to strengthen muscles and bones. This can be done by using free weights, weight machines, elastic bands and water exercises. Back-strengthening exercises work mostly on the muscles. The goal here is to strengthen the back and abdominal muscles to maintain or improve posture. This is because poor posture may lead to compression fractures, especially when osteoporosis is present.

It is important to recognize that exercising for healthy bones is not age specific. It is for every one: children, teens, adults and seniors. Even children over the age of 6 should get 20 minutes of aerobic exercise at least three days a week. Given the extreme energy levels of most kids, this is usually easily done. For children who are overweight or inactive, it may be more of a challenge. It is not recommended that young children do strength training because of the risk of injury and the stress it can put on their growing bodies. It is suggested that healthy adolescents and adults do 30 to 40 minutes of aerobic activity at least three to five days per week, with the addition of strengthening exercises. Seniors should get 20 to 30 minutes of weight-bearing exercise three to five days per week along with strength training. Since illnesses, osteoporosis and other age/health related conditions may affect your body’s performance levels, it’s important to work with a physician to develop a program that is specific to your body and its needs.

Dietary calcium is also an important part of bone health. Calcium needs are highest during the childhood and teen years because the bones are growing so quickly, and because most of the calcium that makes bones strong is added by the age of seventeen. Children ages 1-3 years need 500 mg of calcium each day. Children 4-8 years old need 800 mg per day and 9-18 year olds need 1,300 mg of calcium each day. The average adult should get no less than 1,000 mg of calcium per day. Drinking milk makes getting calcium very easy. Other foods, such as dairy products, dark green, leafy vegetables and foods with added calcium are also good. It’s also important to consume an adequate amount of vitamin D, which helps calcium be absorbed in the body. For women, estrogen produced in the body is also key. Estrogen aids in calcium absorption, but levels decrease after menopause, making calcium losses even greater. Talk with a physician to determine if estrogen supplements are needed.

The goal of getting enough calcium through diet and exercise is to build strong bones so that the likelihood of getting osteoporosis, compression fractures or breaking bones from falls later in life may be reduced or eliminated. It’s never too late to start exercising and eating right to get the calcium needed for healthy bones.