• By DF

The Importance of Bone Building

No one wants to be the scrunched over old person that seems to be in pain with every step they take. The fact is we all lose bone mass and density as we age, especially women. Bones lose calcium and other minerals as we age and that can lead to osteoporosis and poor bone health. So that brings us to a very important question. Can you increase bone size and density? Thank God the answer is, Yes.

Studies have shown that strength training helps promote new bone growth. We all can increase bone size and density through weight and resistance training. We all know that we can grow our muscles through weight training, but most people aren't aware that we also can increase our bone size and strength. According to studies in the Journal of Bone and Mineral Research, just thirty minutes of high-intensity resistance training twice a week improved bone density in women with low bone mass.

Be A Bone Builder:

So let's begin with some essential movements that you can implement with or without a gym to get our bones on the path to strength and longevity. Most people with a healthy lifestyle are already doing most of these movements anyway. The best health policy always is to not take the easy way. Park farther away from the store so you have to walk and take the stairs instead of the elevator. These simple things will not only increase your bone strength, but your overall longevity and quality of life as we age.

People who don't weight train have this image of bodybuilders in the gym slamming weights and fitting stereotypes. Thats not what we're talking about here. You can use body weight exercise and simple movements to increase your bone strength. Be sure to check with your doctor before beginning any workout regimen to make sure you're healthy.

Implement some of the below movements to get on the right path to bone health.

  • Weight Training Regimens

  • Pushups or Bench Press

  • Squats

  • Deadlifts

  • Rows

  • Resistance Band Movements

  • Running

  • Walking Briskly

  • Stair Climbing

  • Sports, Basketball, Tennis, etc.

  • Any Weight Bearing Exercise

The bottom line is to work against some form of resistance.


What Should We Eat For Bone Health?

Most of us know that calcium is important to bone health but there are many more essentials that we need to include in our diets. Here are some great foods and nutrients that your bones need. Calcium supplements are good, but it's best to get your calcium through real milk, cheese, and yogurt.

  • Red Meat

  • Fish

  • High Protein Foods and Supplements

  • Dairy Foods

  • Green Leafy Vegetables

  • Nuts And Seeds

  • Vitamin D

  • Vitamin C Rich Foods, Citrus Fruits, etc.

  • Eggs

  • Bananas

  • Asperagas

  • Grapes

  • Blueberries

  • Plums

  • Strawberries

  • Pineapple

What Foods To Avoid: Know that drinking alcohol acts like a calcium-blocker, preventing the bone benefiting minerals you eat from being absorbed. Moderation of alcohol consumption is essential to your bone health and overall well being. Here are some other foods that you'll want to avoid for bones sake.

  • Soft Drinks, Sodas, etc.

  • High Sodium Foods

  • Sugary Foods

  • Hydrogenated Oils

So pretty much the foods that are bad for us in general are bad for our bones as well. As usual common sense will win the race to bone health and longevity as we age. Remember Movement is the key to life so make sure your not letting your lazy bone conquer the mind-body and keep moving. Stay Healthy family.


The content contained in this article is for information purposes only, and is not meant to be a substitute or replacement for professional advice and medical consultation. It is just shared as information only, and with the understanding that Directional Force, LLC, (Directional Force) is not engaged in the provision or rendering of medical advice or services whatsoever. You unilaterally understand and agree that Directional Force shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in this article or any article provided by Directional Force. Please seek professional medical advice prior to engaging in, or undertaking any of the content, exercises, advice, and workouts provided by Directional Force.