The strength and size of your bones peak by age 30. Then, the bones turn out to be less dense, making them more fragile. Bone strength in later life is determined by the height of your bones in youth. An energetic lifestyle in young people can maximize bone density.
Even for those who're older, exercise continues to be an ideal option to protect your bones. The physical stress placed on bones during exercise stimulates the expansion of latest bone tissue. The kind of exercise you do makes a difference. To strengthen your bones, you should do regular weight bearing exercises. This includes weight lifting and resistance training, in addition to any activity that forces you to work against gravity by standing or lifting your body weight, including running, walking, dancing, and stair climbing. Activities comparable to swimming or biking should not weight-bearing and thus don't construct bone. In general, high-impact activities (comparable to running) or resistance exercises (comparable to strength training) have a more pronounced effect on bones than low-impact exercises, comparable to walking.
Only the bones that bear the load of exercise will profit. For example, running protects the bones of the hips and legs, but not the arms. A vigorous strength training program can profit virtually all your bones.
Because exercise improves your overall strength, coordination and balance, it also makes you less prone to fall, which implies less probability of breaking a bone.
