Having strong bones in childhood is a good start for bone health throughout life. We build almost all our bone density when we're children and teens. People are mostly finished building bone around age As adults, we still replace old bone with new bone, but more slowly.

As older adults, our bones get weaker over time. Kids with strong bones have a better chance of avoiding bone weakness later in life. Parents can help by making sure kids get the 3 key ingredients for healthy bones: calcium, vitamin D, and exercise. Calcium is a mineral that's known for building healthy bones.

It's found in dairy products, beans, some nuts and seeds, and leafy green vegetables. It's also often added to foods like orange juice or cereal. Vitamin D sometimes labeled vitamin D3 helps the body absorb calcium.

But most kids don't eat many foods that contain vitamin D. Because vitamin D is so important, health care providers recommend all kids take a vitamin D supplement if they don't get enough in their diet.

Even babies need to take vitamin D unless they're drinking at least 32 ounces of formula per day. Ask your doctor, nurse practitioner, physician assistant, or a dietitian how much vitamin D your child needs and the best way to get it.

Recommendations for them are:. This content was created by the National Institute of Arthritis and Musculoskeletal and Skin Diseases NIAMS with contributions from:. Arthritis and Rheumatic Diseases.

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All NIAMS News. Director's Page. Bone Health. Facebook Email Print. Facebook Email. How does exercise improve bone health? Exercise in adults and children of any age offers many benefits for bone, such as: Builds strong bones in children. Strengthens both muscles and bones in children and adults.

Prevents bone loss in adults. Makes bone denser and replaces old bone with new bone. Improves balance and coordination.

Helps prevent falls and fractures. Helps prevent osteoporosis. Which exercises are best for keeping bones healthy? A combination of these types of exercise is best for building and maintaining healthy bones and preventing falls and fractures: Weight-bearing exercises.

These exercises produce a force on bones that makes them work harder. Examples are: Brisk walking 3 to 4 miles per hour. Jogging or running. For example, running is both an aerobic activity and a bone-strengthening activity. These kinds of activities can improve your ability to resist forces that can make you fall, either while stationary or moving.

Walking backward, standing on one leg, walking heel-to-toe, practicing standing from a sitting position, or using a wobble board are examples of balance activities.

Strengthening muscles of the back, abdomen, and legs also improves balance. Stretching helps improve your flexibility and your ability to fully move your joints. Touching your toes, doing side stretches, and doing yoga exercises are examples of stretching.

Physical Activity and Your Heart. What Is Physical Activity? Types Benefits Risks Recommendations Getting Started and Staying Active. Physical Activity and Your Heart Types.

Language switcher English Español. IN THIS ARTICLE View More. View Less. Aerobic activity Aerobic activity moves your large muscles, such as those in your arms and legs.

Moderate-intensity activities make your heart, lungs, and muscles work harder than light-intensity activities do. On a scale of 0 to 10, moderate-intensity activity is a 5 or 6 and produces noticeable increases in breathing and heart rate.

People living with Gaucher disease can experience several types of bone disease , including osteopenia and osteoporosis. These two conditions are related types of bone loss. Osteopenia can lead to osteoporosis. Doctors detect osteoporosis and osteopenia using a bone density test.

Also called a DEXA dual energy X-ray absorptiometry scan, the test measures your bone strength. Doctors usually recommend weight-bearing exercise to strengthen bones. If you have osteoporosis, you may discuss with your doctor the various prescription medications that can help your body build bone.

Many people living with Gaucher disease develop osteoporosis. Your body continually builds and rebuilds bone, replacing older, worn-out tissue about every 10 years. However, with Gaucher disease, the buildup of certain substances gets in the way of forming new bone tissue.

In people with Gaucher disease, a gene mutation change causes low levels of glucocerebrosidase GCase. This enzyme breaks down glucocerebroside, a fatty chemical in the body. When glucocerebroside builds up in organs and bones, it gets in the way of building new bone.

Gaucher disease can also increase inflammation , which interrupts blood flow to the bones and weakens them further. The results can be devastating, as Krupskas knows firsthand. She was part of the first studies validating enzyme replacement therapy ERT as a Gaucher treatment.

Still, she has osteoporosis that has resulted in repeated bone damage. She has had eight hip replacements and a pelvic reconstruction—staying active all the while. To be sure about your bone health, the National Gaucher Foundation strongly advises having a Gaucher specialist—someone who truly understands the nuances of the disease—on your care team.

And before you start an exercise program, talk to your Gaucher specialist about your unique situation. Krupskas believes there is no substitute for working one-on-one with a trainer or physical therapist who understands your condition. Your exercise routine will vary based on whether you have skeletal involvement or joint replacements.

Working with an individual coach allows you to tailor your workout to your needs. Krupskas categorized those needs by how much Gaucher affects your mobility:. The best bone-strengthening activities are weight-bearing exercises.

Weight-bearing exercises mean those where your feet touch the ground, such as walking and jogging. These activities gently pressure the bones to encourage them to rebuild and become denser. You can perform the following bone-strengthening exercises while standing or sitting, depending on your level of mobility functioning.

For seated exercises, Krupskas recommends a firm chair, like a dining room chair, not a couch. Strength-training exercises are at the heart of building bone density. When you contract and tense the muscles, they pull on the bones.

This tension. Canned goods or an eight- or ounce water bottle can be your weights. When you add resistance to your routine, your muscles release calcium, magnesium, and other minerals that strengthen your bones, Krupskas says. These exercises use mechanical resistance from weight-bearing, such as resistive bands or weights.

Do three sets of 10 repetitions of these exercises, she suggests. Your core encompasses your stomach muscles, back muscles, and pelvic girdle. Stretching is important to elongate the muscle fibers.

There are many variations of stretches for the upper body and lower body, including the hamstrings and calf muscles, which can get very tight from sitting. If you can get out of the house, a walk can offer a cardiovascular workout for your heart and lungs.

If you have a gym setup available, you can exercise on the treadmill or an elliptical machine. If you need to stay home and have no aerobic equipment available, try gentle marching in place.

Set a timer for 30 seconds or 1 minute at a time. Krupskas cautions that people with skeletal problems or joint replacements should avoid YouTube or Zoom workouts, as they tend to be impersonal.

Those who have Gaucher disease can follow specialized video workouts such as Movement for Life, which was created by NGF and Krupskas. Krupskas include exercises designed for those who have low mobility as well as moderate to high mobility. After a while, with high-impact activities, there is a possibility the prosthetic will loosen from the bone.

In the long run, exercising to your capacity will be one of the most important things you can do for yourself. If any questions arise before you begin exercising, please do not hesitate to contact Krupskas. It is important to take advantage of available resources to ensure you are set up for success to increase bone density.

Connect with Suzanna Krupskas today. Back Exercise is great for just about everyone. What Are Osteopenia and Osteoporosis? Osteopenia is when the bones lose some of their mineral content especially calcium. With a lower mineral content, bones become weak, and the chance of a fracture broken bone increases.

Osteoporosis is more severe and occurs when bones become more porous, making them likely to fracture easily. People with osteoporosis lose bone faster than they can grow new bone.

Gaucher Disease and Osteoporosis Many people living with Gaucher disease develop osteoporosis. Krupskas categorized those needs by how much Gaucher affects your mobility: Low mobility function: People with Gaucher-related skeletal effects may use a wheelchair or walk with an assistive device.

They might need seated exercise and gentler movements to avoid breaks. Often, highly impacted people are those who received a Gaucher diagnosis late, after substantial bone damage had occurred. These individuals may be on treatment , but their bone disease progression was significant before diagnosis and treatment.

Moderate mobility function: Moderately impacted people have some skeletal involvement and may have had joint replacements. Strength training Strength-training exercises are at the heart of building bone density. Tensing your muscles releases chemicals that can help increase bone density.

Here are a couple examples of these exercises: 2. Español Print. Minus Related Pages. Example of Physical Activities by Type and Age Group Example of Physical Activities by Type and Age Group. Show More. Connect with Nutrition, Physical Activity, and Obesity.

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