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To strengthen bones and promote healthy bone development, a calcium-rich diet, vitamin supplements, sunlight exposure, and loading exercises are recommended. Exercise routines should be varied, and gentle physical therapy can help rebuild bones after a fracture.
There are a number of techniques that can be used to strengthen bones and promote healthy, even bone development. Building strong bones will reduce the risk of osteoporosis in the future, and may also reduce the risk of arthritis and related joint conditions. It’s never too early to start building strong bones, and ideally people should maintain their bones throughout their lives, because bone tissue is continually being destroyed and rebuilt.
Much of the support for strong bones comes from the diet. Bones need a lot of calcium to grow strong, so eating calcium-rich foods can help build strong bones. Eating calcium-rich foods increases calcium absorption compared to taking supplements alone, but calcium supplements can also strengthen bones, as long as they are taken with food and broken down over the course of the day. Vitamins A and C are also important for bone development.
There’s an even easier way to strengthen your bones: spend some time in the sun. Vitamin D, which is synthesized through sunlight, is critical for bone development. While sunbathing, people should be careful to wear protection so that their skin is not damaged by ultraviolet radiation; large hats, sunscreen, and loose clothing can help with this.
Finally, loading exercise is another great way to strengthen your bones and joints. Swimming, walking, bicycling, and lifting weights can all help build strong bones, because the body responds to physical stress by building bones to cope with it. Athletes tend to have very strong, dense bones from their regular exercise, and even light-load exercises can strengthen bones.
Exercise routines should be varied, to allow various muscle groups to work at different times, even promoting muscle and bone development. Exercise can also be beneficial for the heart, as long as athletes increase their heart rate. For people with limited physical abilities, even gentle exercise such as yoga can be highly beneficial, and will also contribute to flexibility, reducing the risk of injury to bones, joints, and muscles.
If a bone has been damaged by a fracture, gentle physical therapy can help the patient rebuild the muscles and bones in the area once the broken bone has healed and the cast has been removed. After gentle exercises lay the foundation, more vigorous loading exercise will strengthen the bone and rebuild it to be comparable to other bones in the body. People should be careful about over-stressing newly healed bones, as they are vulnerable to breaking, which is undesirable.
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