Bone density deficiency is a decrease in bone density that weakens the bones and reduces their ability to function properly. If not treated correctly, it can eventually develop into osteoporosis. In general, bone density reaches its peak when we reach the age of 35.

Exercise helps keep bones strong and healthy throughout your life.

Bones are made up of living tissue. They get stronger when you use them. As a child, exercise plays an important role in making our bones bigger and stronger. But as we get older, we start to lose bone strength.

Staying active and doing exercise continues to be important as you get older. It can help make your muscles stronger and helps to keep your bones strong. This makes them less likely to break.

What types of exercise help with bone strength?

Bones stay strong if you give them work to do. The best way to keep bones strong is to do both weight-bearing impact and muscle-strengthening exercises.

Short bursts of activity are ideal for bones. For example, running then jogging, or jogging then walking.

Variety is also good for bones. Do a range of movements, in different directions and at different speeds. Dancing is a good example of this.

What is weight-bearing impact exercise?

You’re weight-bearing when you’re standing. The weight of your whole body pulls down on your bones.

Weight-bearing impact exercise involves being on your feet and adding an extra force or controlled jolt through your bones.

You can get weight-bearing impact exercise by doing specific exercises or leisure and sports activities. The level of impact you get will depend on the type of activity you do.

What is muscle-strengthening exercise?

When your muscles pull on your bones, it gives them work to do. Your bones will respond by renewing themselves. This maintains or improves their strength. As your muscles get stronger, they will pull harder. This means your bones are more likely to get stronger.

You’ll need to move your muscles against some resistance to make them stronger. You can add this by adding a load for the muscles to work against. This can be your own body weight, resistance band or weight.

How often should I do muscle-strengthening exercise?

Everyone should do muscle-strengthening exercise if you’re able to. We recommend you do this type of exercise:

• on 2 to 3 days of the week – leave at least a day’s rest in between
• for 20 to 30 minutes – work on your legs, arms and spine
• gradually using bands and weights – lift the most weight you can do for 8 to 12 repetitions
• by building up to 3 sets of each exercise – 1 set is 8 to 12 repetitions

Source: https://theros.org.uk/information-and-support/bone-health/exercise-for-bones/