This Is the Workout That Actually Builds Bone Density
SELF Magazine • • health
Key Points:
- Bone density peaks around age 30 in women and can decline up to 20% within five to seven years post-menopause, increasing fracture risk due to osteoporosis and reduced bone quality.
- Exercise plays a crucial role in maintaining and building bone strength by applying stress that stimulates bone cells to strengthen and repair bone tissue.
- A bone-building workout should combine weight-bearing (impact) activities like walking, running, or dancing for at least 30 minutes daily with resistance training two to three times weekly to promote bone remodeling.
- Early movement habits build bone mass effectively, and during menopause, maintaining exercise, healthy weight, and lifestyle can help slow accelerated bone loss due to estrogen decline.
- A recommended workout includes a warm-up with resistance
