We build our peak bone mass at age 25. Bone loss can start occurring at age 30 or earlier.

Great news! We can make up for the bone loss during aging.

Here are some tips to tip the bone-mineral-density scales back in your favor:

1. Start strength training. No matter your age. Strength/Resistance training increases bone mineral density. The load bearing of the resistance will form thicker & stronger bones. The same benefits are not afforded by aerobic activities such as Say what? Yes! Activity in general is beneficial of course. But the best is strength training as it loads your bones with forces greater than those you encounter in everyday life. Don’t worry…This does not mean heavy weight lifting! Resistance bands, dumbbells, or body weight exercises will do the job perfectly! I prefer resistance bands, as they are tried and true. With bands, there is a constant tension which incorporates core movements. The band exercises can target bones in the hips, spine & wrists which are the sites most likely to fracture as we age.
2. Do Dairy. Calcium equals bone health. As we all know, calcium is essential for strong bones. But many of us are deficient. Not a fan of dairy? You can get calcium in spinach, oranges, almonds, kale, many juices and tofu.
3. Let the Sunshine In! With the help of sunshine, our bodies can naturally produce vitamin D. Vitamin D stimulates the absorption of calcium. 20 minutes a day, a few days a week, can provide you with a healthy dose of vitamin D.

Strong bones support a lifetime of health & independence. It’s good to know that we can build better bones at any age!!