{"id":45121,"date":"2022-07-18T15:00:08","date_gmt":"2022-07-18T15:00:08","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45121"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"bone-strengthening-activities","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/","title":{"rendered":"Bone Strengthening Activities For Bone Health"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#Weight-Bearing_Activities\" >Weight-Bearing Activities<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#Resistance_Activities\" >Resistance Activities<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#Benefits_Of_Bone_Strengthening_Activities\" >Benefits Of Bone Strengthening Activities<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#Reduce_The_Risk_Of_Osteoporosis_And_Other_Bone_Diseases\" >Reduce The Risk Of Osteoporosis And Other Bone Diseases<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#Improve_Bone_Density_And_Strength\" >Improve Bone Density And Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#Reduce_The_Risk_Of_Fractures\" >Reduce The Risk Of Fractures<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#Increase_Muscle_Strength\" >Increase Muscle Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#Improve_Balance_And_Coordination\" >Improve Balance And Coordination<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#Increase_Energy_Levels\" >Increase Energy Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#Improve_Overall_Health\" >Improve Overall Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#Improve_Cardiovascular_Health\" >Improve Cardiovascular Health<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#Risk_Factors_For_Bone_Health_Problems\" >Risk Factors For Bone Health Problems<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#Preventing_Bone_Health_Problems\" >Preventing Bone Health Problems<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#Getting_Enough_Calcium\" >Getting Enough Calcium<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#Getting_Enough_Vitamin_D\" >Getting Enough Vitamin D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#Exercising_Regularly\" >Exercising Regularly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#Avoiding_Smoking_And_Excessive_Alcohol_Use\" >Avoiding Smoking And Excessive Alcohol Use<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#Considering_Taking_Supplements\" >Considering Taking Supplements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#Managing_Your_Weight\" >Managing Your Weight<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#Cut_Back_On_Calories\" >Cut Back On Calories\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#Increase_Your_Activity_Level\" >Increase Your Activity Level<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#Make_Changes_That_Last\" >Make Changes That Last<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Your bone health is important for your overall health. Strong bones help support your muscles and joints as well as protect your internal organs from injury. Weak bones can lead to fractures and other problems (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK45504\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bone_Strengthening_Activities\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bone_Strengthening_Activities\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">There are several things you can do to keep your bones healthy and strong. One of those is by getting enough calcium and <a href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/\">vitamin D<\/a>, which is important for bone health, as well as getting regular exercise. Weight-bearing and resistance exercises help to keep bones strong (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK45504\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s find out some of the bone-strengthening activities that you can do to help keep your bones healthy.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Weight-Bearing_Activities\"><\/span><b>Weight-Bearing Activities<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Weight-bearing activities are activities where you are <a href=\"https:\/\/betterme.world\/articles\/physical-activity-vs-exercise\/\">working against gravity<\/a>. These activities help to keep bones strong and healthy (<\/span><a href=\"https:\/\/asbmr.onlinelibrary.wiley.com\/doi\/full\/10.1002\/jbmr.2036\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/bmri\/2018\/4840531\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of those activities are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jogging<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hiking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Climbing stairs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tennis<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dancing<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/outdoor-activities-for-disabled-adults\/\">Fun And Engaging Outdoor Activities For Disabled Adults<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bone_Strengthening_Activities\"><img decoding=\"async\" class=\"aligncenter wp-image-32604 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1024x576.jpg\" alt=\"bone strengthening activities\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Resistance_Activities\"><\/span><b>Resistance Activities<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Resistance activities help build up bone density and strength. These activities work muscles and put stress on bones, which helps them become stronger (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6279907\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of those activities are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weightlifting<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yoga<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pilates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Climbing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretching<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swimming<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bone_Strengthening_Activities\"><img decoding=\"async\" class=\"aligncenter wp-image-32595 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-7-1024x576.jpg\" alt=\"diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-7.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-7-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-7.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-7-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Bone_Strengthening_Activities\"><\/span><b>Benefits Of Bone Strengthening Activities<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many benefits to doing bone-strengthening <a href=\"https:\/\/betterme.world\/articles\/should-you-work-out-on-your-period\/\">activities<\/a>, such as:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduce_The_Risk_Of_Osteoporosis_And_Other_Bone_Diseases\"><\/span><b>Reduce The Risk Of Osteoporosis And Other Bone Diseases<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Osteoporosis is a condition where bones become weak. This disease is more common in older adults, but it can occur at any age. Bone-strengthening activities can help reduce the risk of developing osteoporosis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK441901\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other diseases that can affect bones, such as osteopenia and Paget&#8217;s disease, can also be reduced with bone-strengthening activities (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK45506\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Bone_Density_And_Strength\"><\/span><b>Improve Bone Density And Strength<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bone-strengthening activities can help improve bone density and strength (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/bmri\/2018\/4840531\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). This is especially important for older adults, who are at risk for developing bone diseases like osteoporosis.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduce_The_Risk_Of_Fractures\"><\/span><b>Reduce The Risk Of Fractures<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fractures are a common injury, especially in older adults. Bone-strengthening activities can help reduce the risk of fractures by making bones stronger and more resistant to injury.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increase_Muscle_Strength\"><\/span><b>Increase Muscle Strength<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bone-strengthening activities can also help increase muscle strength. This is important for overall health, as well as in reducing the risk of injuries. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7155322\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Balance_And_Coordination\"><\/span><b>Improve Balance And Coordination<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/lavender-skin-benefits\/\">Balance<\/a> and coordination are important in order to prevent falls. Bone-strengthening activities can help improve balance and coordination, which can reduce the risk of falls and fractures (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7155320\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increase_Energy_Levels\"><\/span><b>Increase Energy Levels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Regular exercise can help increase energy levels. This can be especially beneficial for older adults, who may have decreased energy levels due to age-related health problems (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16937952\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bone_Strengthening_Activities\">start transforming your life now<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bone_Strengthening_Activities\"><img decoding=\"async\" class=\"aligncenter wp-image-32587 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-1024x576.jpg\" alt=\"bone strengthening activities\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Overall_Health\"><\/span><b>Improve Overall Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bone-strengthening activities can help <a href=\"https:\/\/betterme.world\/articles\/kickboxing-workouts\/\">improve overall health<\/a>. These activities can help reduce the risk of chronic diseases, such as heart disease and diabetes. They can also help improve mental health and reduce stress levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Cardiovascular_Health\"><\/span><b>Improve Cardiovascular Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bone-strengthening activities can also help to improve cardiovascular health. These activities can help reduce the risk of heart disease and stroke. They can also help lower the blood pressure and improve the cholesterol levels (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fcvm.2019.00069\/full\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Risk_Factors_For_Bone_Health_Problems\"><\/span><b>Risk Factors For Bone Health Problems<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Several risk factors can increase the <a href=\"https:\/\/betterme.world\/articles\/how-to-stretch-quads\/\">chances<\/a> of developing bone health problems.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These risk factors include (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK45525\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Age: <\/b><span style=\"font-weight: 400;\">Older adults are at a higher risk of developing osteoporosis and other bone diseases.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gender:<\/b><span style=\"font-weight: 400;\"> Women are at a higher risk of developing osteoporosis than men.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Race: <\/b><span style=\"font-weight: 400;\">Caucasians and Asians are at a higher risk of developing osteoporosis than other racial groups.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Diet:<\/b><span style=\"font-weight: 400;\"> A diet low in calcium can increase the risk of developing osteoporosis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lifestyle:<\/b><span style=\"font-weight: 400;\"> A sedentary lifestyle can increase the risk of developing osteoporosis. Smoking and drinking alcohol can also increase the risk for these conditions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Family History:<\/b><span style=\"font-weight: 400;\"> If you have a family member with osteoporosis or another bone disease, you may be at a higher risk for developing these conditions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Certain Medications: <\/b><span style=\"font-weight: 400;\">Some medications, such as steroids and anticonvulsants, can increase the risk of developing osteoporosis.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you have any of these <a href=\"https:\/\/betterme.world\/articles\/weight-loss-workout-plan\/\">risk factors<\/a>, it\u2019s important to talk to your doctor about ways to reduce your risk.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/youth-fitness\/\">Youth Fitness Activities And Their Benefits<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bone_Strengthening_Activities\"><img decoding=\"async\" class=\"aligncenter wp-image-32575 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Preventing_Bone_Health_Problems\"><\/span><b>Preventing Bone Health Problems<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several things you can do to prevent bone health problems.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These steps include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Getting_Enough_Calcium\"><\/span><b>Getting Enough Calcium<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calcium is important for maintaining bone health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4784773\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Adults need about 1000 mg of calcium per day. Good sources of calcium include milk, cheese, yogurt, and leafy green vegetables.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Getting_Enough_Vitamin_D\"><\/span><b>Getting Enough Vitamin D<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Vitamin D helps the body absorb calcium (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2669834\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Adults need about 600 IU (international units) of vitamin D per day. Good sources of this vitamin include fatty fish, such as salmon, and fortified milk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also get vitamin D from sunshine. Just spending a few minutes in the sun each day can help your body produce vitamin D.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it is important to note that not all sunshine is good for you. Too much sun exposure can increase your risk for skin cancer (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC113773\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). So be sure to wear sunscreen when you\u2019re outdoors.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best times to get sunlight are early in the morning or late in the afternoon when the sun\u2019s rays are not as strong.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Exercising_Regularly\"><\/span><b>Exercising Regularly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Regular exercise is important for maintaining bone health. Weight-bearing exercises, such as walking, jogging, and lifting weights, can help improve bone density and reduce the risk of osteoporosis (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s10522-017-9732-6\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bone_Strengthening_Activities\"><img decoding=\"async\" class=\"aligncenter wp-image-32574 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-1024x576.jpg\" alt=\"bone strengthening activities\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Avoiding_Smoking_And_Excessive_Alcohol_Use\"><\/span><b>Avoiding Smoking And Excessive Alcohol Use<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Smoking and excessive alcohol use can increase the risk of developing osteoporosis and other bone-related health problems (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2692368\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/jos\/2018\/1206235\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you smoke, quitting is the best thing you can do for your bones. If you drink alcohol, it\u2019s important to limit your intake to no more than two drinks per day for men and one drink per day for women.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Considering_Taking_Supplements\"><\/span><b>Considering Taking Supplements<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Supplementation is important for maintaining bone health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3330619\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). As mentioned above, adults need about 1000 mg of calcium per day. This can be difficult to get from diet alone.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Good thing that there are many different types of calcium supplements available. Be sure to talk to your doctor before taking any supplements. So they can help you choose a supplement that\u2019s perfect for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calcium is not the only nutrient important for bone health. Vitamin D, magnesium, and phosphorus are also important (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3330619\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). You may need to take a supplement that contains all of these nutrients if you\u2019re not getting enough from your diet alone.<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bone_Strengthening_Activities\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bone_Strengthening_Activities\"><img decoding=\"async\" class=\"aligncenter wp-image-32556 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9-1024x576.jpg\" alt=\"bone strengthening activities\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Managing_Your_Weight\"><\/span><b>Managing Your Weight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Being overweight can increase the risk of developing osteoporosis (<\/span><a href=\"https:\/\/academic.oup.com\/jcem\/article\/92\/5\/1640\/2598170\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). If you\u2019re overweight, the best thing you can do for your bone health is to lose weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start by making small changes to your diet and exercise routine. Over time, these changes can add up to big results. The idea is to use more calories than you consume so that your body will start to burn fat for energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some tips to help you lose weight healthily:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Cut_Back_On_Calories\"><\/span><b>Cut Back On Calories\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To lose weight, you need to consume fewer calories than your body burns (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18025815\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). One way to do this is by eating smaller portions. You can also make healthier choices, such as choosing leaner meats and lower-fat dairy products (<\/span><a href=\"https:\/\/www.mdpi.com\/2227-9032\/6\/3\/73\/htm\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bone_Strengthening_Activities\"><img decoding=\"async\" class=\"aligncenter wp-image-32546 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5-1024x576.jpg\" alt=\"bone strengthening activities\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Increase_Your_Activity_Level\"><\/span><b>Increase Your Activity Level<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To lose weight, you need to burn more calories than you consume. One way to do this is by increasing your activity level (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3925973\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim for at least 30 minutes of moderate-intensity activity, such as walking, on most days of the week. You can also break up your activity into smaller chunks of time throughout the day.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Make_Changes_That_Last\"><\/span><b>Make Changes That Last<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Losing weight is a marathon, not a sprint. To keep the weight off, you need to make changes that you can stick with for the long term. This means finding an exercise routine that you enjoy and making healthy choices a part of your everyday life.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re having trouble losing weight on your own, talk to your doctor. They can help you create a plan that\u2019s right for you.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bone-strengthening activities are important for maintaining bone health. These activities can help reduce the risk of osteoporosis and other bone diseases. They can also help improve cardiovascular health and reduce stress levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have any risk factors for bone health problems, it\u2019s important to talk to your doctor about ways to reduce your risk. Taking these steps can help you keep your bones healthy and strong.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bone_Strengthening_Activities\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Your bone health is important for your overall health. Strong bones help support your muscles and joints as well as protect your internal organs from injury. Weak bones can lead to fractures and other problems (19). There are several things you can do to keep your bones healthy and strong. One of those is by [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":45122,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[125],"class_list":["post-45121","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bone Strengthening Activities For Bone Health - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 BONE STRENGTHENING ACTIVITIES \u27a4 are important for maintaining bone health. These activities can help reduce the risk of osteoporosis and other bone diseases. Read on!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bone Strengthening Activities For Bone Health\" \/>\n<meta property=\"og:description\" content=\"\u2605 BONE STRENGTHENING ACTIVITIES \u27a4 are important for maintaining bone health. These activities can help reduce the risk of osteoporosis and other bone diseases. Read on!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1644179011-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"Bone Strengthening Activities For Bone Health\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/\"},\"wordCount\":1494,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1644179011-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Your bone health is important for your overall health. Strong bones help support your muscles and joints as well as protect your internal organs from injury. Weak bones can lead to fractures and other problems (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK45504\/\\\"><span style=\\\"font-weight: 400;\\\">19<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are several things you can do to keep your bones healthy and strong. One of those is by getting enough calcium and <a href=\\\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/\\\">vitamin D<\/a>, which is important for bone health, as well as getting regular exercise. Weight-bearing and resistance exercises help to keep bones strong (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK45504\/\\\"><span style=\\\"font-weight: 400;\\\">19<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let\u2019s find out some of the bone-strengthening activities that you can do to help keep your bones healthy.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Weight-Bearing Activities<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Weight-bearing activities are activities where you are <a href=\\\"https:\/\/betterme.world\/articles\/physical-activity-vs-exercise\/\\\">working against gravity<\/a>. These activities help to keep bones strong and healthy (<\/span><a href=\\\"https:\/\/asbmr.onlinelibrary.wiley.com\/doi\/full\/10.1002\/jbmr.2036\\\"><span style=\\\"font-weight: 400;\\\">9<\/span><\/a><span style=\\\"font-weight: 400;\\\">) (<\/span><a href=\\\"https:\/\/www.hindawi.com\/journals\/bmri\/2018\/4840531\/\\\"><span style=\\\"font-weight: 400;\\\">20<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Some of those activities are:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Walking<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Jogging<\/span><\/li>\\r\\n \\t<li  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/\",\"url\":\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/\",\"name\":\"Bone Strengthening Activities For Bone Health - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1644179011-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 BONE STRENGTHENING ACTIVITIES \u27a4 are important for maintaining bone health. 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These activities can help reduce the risk of osteoporosis and other bone diseases. Read on!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/","og_locale":"en_US","og_type":"article","og_title":"Bone Strengthening Activities For Bone Health","og_description":"\u2605 BONE STRENGTHENING ACTIVITIES \u27a4 are important for maintaining bone health. These activities can help reduce the risk of osteoporosis and other bone diseases. Read on!","og_url":"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1644179011-scaled.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d"},"headline":"Bone Strengthening Activities For Bone Health","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/"},"wordCount":1494,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1644179011-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Your bone health is important for your overall health. Strong bones help support your muscles and joints as well as protect your internal organs from injury. Weak bones can lead to fractures and other problems (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK45504\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">There are several things you can do to keep your bones healthy and strong. One of those is by getting enough calcium and <a href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/\">vitamin D<\/a>, which is important for bone health, as well as getting regular exercise. Weight-bearing and resistance exercises help to keep bones strong (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK45504\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let\u2019s find out some of the bone-strengthening activities that you can do to help keep your bones healthy.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Weight-Bearing Activities<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Weight-bearing activities are activities where you are <a href=\"https:\/\/betterme.world\/articles\/physical-activity-vs-exercise\/\">working against gravity<\/a>. These activities help to keep bones strong and healthy (<\/span><a href=\"https:\/\/asbmr.onlinelibrary.wiley.com\/doi\/full\/10.1002\/jbmr.2036\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/bmri\/2018\/4840531\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Some of those activities are:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jogging<\/span><\/li>\r\n \t<li  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/","url":"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/","name":"Bone Strengthening Activities For Bone Health - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1644179011-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 BONE STRENGTHENING ACTIVITIES \u27a4 are important for maintaining bone health. 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