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“Bone health isn’t just for seniors, it’s for everyone,” US Surgeon General Richard H. Carmona said. “Everyone has to be aware of their bone health. Bones are similar to the frame of your house. With a strong and healthy frame, you’ll have a strong and healthy body. We encourage doctors and nurses, patients, and community leaders to help educate the public on ways to be bone healthy.” 

The Bare-Bones Facts

By Susan Lark, MD

We all know the importance of maintaining healthy bones throughout life. Fortunately, there are safe, effective, ways to support strong, dense bones, regardless of your age.

Bones aren’t static. They’re living, changing tissues that are constantly breaking down and rebuilding themselves. When you were younger, your body did this very efficiently. In fact, most women achieve peak bone density in their early 30s. But as you get older, especially after menopause, your body breaks down more bone than it rebuilds. That/s why it’s so important to take steps now to maintain strong, resilient bones throughout your life.

It’s never too late to start thinking about bone health. I have seen patients in their 70s and 80s strengthen their bones and build new bone with a good bone maintenance program.

Building Bones through Exercise

Bones change constantly in response to different forces. Stress or strain on bones stimulates osteoblasts (cells that build bone). The more your bones resist gravity, the stronger they become. Conversely, inactivity takes its toll.

Exercise can increase bone mass, regardless of age. Researcher Miriam Nelson, Ph.D., author of the book Strong Women Stay Young, found that women who lifted weights 40 minutes twice a week for one year felt 15 to 20 years younger. Instead of losing bone, they showed small but significant gains, and felt happier, more energetic, and more self-confident—and the weight training led to significant weight loss.

Put stress on your bones regularly. If you’ve been sedentary, start with ten minutes a day and work up to 30-45 minutes three to five times a week. Do weight-bearing aerobic exercise such as walking, cycling, tennis, skiing -anything that gets you moving. Making room in your life for exercise will benefit not just your bones, but also your body and outlook.

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