Xtrong include canned salmon Menopause bloating remedies Turmeric curcumin research bones or sardines, beans, dairy products cheese, yogurt, cottage cheese, milk bojes, leafy Building strong bones, and nuts. However, another month study found no significant difference in bone loss between women whose diets were supplemented with natto and those who did not take natto gov website belongs to an official government organization in the United States.

Building strong bones -

We need strong muscles to help us balance and reduce the risk of falling and breaking bones. If you have low bone density a condition sometimes called osteopenia , osteoporosis, or other physical limitations, talk to a health care provider before starting an exercise program.

They can help you choose types of physical activity that are safe for you and good for your bone health. A combination of these types of exercise is best for building and maintaining healthy bones and preventing falls and fractures:.

For all adults: According to the U. Department of Health and Human Services, adults of all ages should aim to get the following amounts of exercise:. For older adults: The weekly minutes of exercise for older adults should include a mix of balance training, aerobic, and muscle-strengthening exercises every week.

If they cannot do minutes a week of moderate-intensity physical activity because of their health, they should be as physically active as their health allows. For pregnant women and women who have just given birth: During pregnancy and after delivery, women should spend at least minutes a week on moderate-intensity exercise.

Ideally, they should spread this activity throughout the week. Pregnant women should consult a health care provider about whether and how they need to adjust their exercise during their pregnancy and after their baby is born.

For more information, see Pregnancy, Breastfeeding, and Bone Health. For adults with chronic health conditions or disabilities: If they are able, these adults should do at least to minutes a week of moderate-intensity exercise or 75 to minutes a week of vigorous-intensity exercise.

If they can, they should do muscle-strengthening exercises of at least moderate intensity that involve all major muscle groups at least twice a week. If they cannot do this much exercise because of their health, they should be as physically active as possible.

For children and teens: Children and teens also need regular exercise. 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. Current Funding Opportunities. NIAMS Labs and Core Facilities. For Principal Investigators. For Patients. 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.

Super low calorie diets can lead to health problems, including bone density loss. Before restricting calories, discuss calorie needs with a qualified healthcare professional, such as a primary care doctor or registered dietitian, to determine a safe target number of calories to consume.

Protein plays an essential role in bone health and density. A cross-sectional study examined bone mass and dietary protein intake in 1, older adults.

Researchers associated higher bone mass density with higher intakes of total and animal protein. However, they associated lower bone mass density with plant protein intake.

Researchers call for further studies, particularly into how a plant-based diet may affect bone health and density. Research suggests that omega-3 fatty acids play a role in maintaining bone density and overall bone health. Like calcium, magnesium and zinc are minerals that support bone health and density.

Magnesium helps activate vitamin D so it can promote calcium absorption. Zinc exists in the bones. It promotes bone growth and helps prevent the bones from breaking down. Many people associate smoking with lung cancer and breathing issues, but smoking can also increase the risk of conditions such as osteoporosis and bone fractures.

To support healthy bone density, a person can avoid or quit smoking , especially during their teens and young adulthood. However, long-term heavy drinking can lead to poor calcium absorption, a decrease in bone density, and the development of osteoporosis later in life.

Moderate alcohol consumption is considered two drinks or fewer per day for males and one drink or fewer per day for females. Although the best time to influence peak bone mass and build bone density is from childhood to early adulthood, people can take steps at every age to improve bone health and reduce bone density loss.

Strength training exercises can increase bone density in specific parts of the body in the short and medium term. However, people need to continue exercising regularly to maintain bone health in the long term.

Bone mass peaks in young adults, usually between 25 and 30 years old. After 40 years old, people start to lose bone mass. However, they can reduce this loss by exercising regularly and eating a balanced, nutrient-dense diet.

Dietary intake of calcium and vitamin D is vital for bone health. Foods that contain these nutrients include:. To support healthy bone density, it is important to consume plenty of calcium, vitamin D, protein, and vegetables.

It is also important to avoid smoking and heavy alcohol use. Taking these steps can help support bone density throughout adulthood. Read this article in Spanish.

A Z-score compares a person's bone density with the average bone density of those of the same age, sex, and body size.

A low score can indicate…. Bone density tests help a doctor see how strong a person's bones are. Learn more, including what happens during a bone density test, in this article. Femoral neck osteoporosis refers to a low bone density at the top of the thigh bone, and it puts people at a high risk of fractures.

Learn more. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. Medically reviewed by Stella Bard, MD — By Jenna Fletcher — Updated on January 4, Strength training Vegetables Calcium Vitamins Moderate weight Eat enough calories Protein Omega-3 fatty acids Magnesium and zinc Not smoking Avoid heavy alcohol use Is it too late?

FAQ Summary Low bone density can increase the risk of fracture. Weightlifting and strength training. Eat more vegetables. Consume calcium throughout the day. Eat foods rich in vitamins D and K. Maintain a moderate weight. Avoid a low calorie diet.

Eat more protein. Eat foods rich in omega-3 fatty acids. Eat foods rich in magnesium and zinc. Avoid smoking. Avoid heavy drinking. Is it too late to build bone density? Frequently asked questions.

New research bonea little risk Boones infection from Menopause bloating remedies biopsies. Discrimination at work is strogn to high blood pressure. Icy fingers Buolding toes: Poor circulation or Raynaud's phenomenon? Glycemic load and energy levels best prevention for bone-thinning Common nutrition myths begins Green tea extract for memory — during the first two decades of life, when you can most influence your peak bone mass by getting enough calcium and vitamin D and doing bone-strengthening exercise. If you are over age 20, there's no need to be discouraged. It's never too late to adopt bone-preserving habits. If you are a man younger than 65 or a premenopausal woman, these five strategies can help you shore up bone strength as a hedge against developing osteoporosis.