March 18th, 2010 
My Health 
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Bone Health Up-Close
In bone growth, we refer to the development process through which your bones gain thickness and density. Healthy bones are very dense (having a minimal cavity and a larger width from the cavity to the outer circumference of the bone), hard (oblivious to fractures) and thick (overall bone size). If any of these three qualities is severed, you will be susceptible to such medical conditions as osteoporosis.
Let’s delve deeper and analyze the relevance of fitness training in the development process of your bone structure. Please note that, bone health exercises are a prerequisite for every age bracket but much more important as your age advances.
Benefits of bones fitness exercises
Preventing osteoporosis Treating osteoporosis Preventing regular fractures Increasing the tenacity of skeletal muscle Amplifying muscle strength Improving muscular and body parts coordination Improving body balance Leading to better health on the overall
How Exercise Influence Bone Health
As already noted, muscles and bones are both living tissues. That means that they respond to exercise stimuli by gaining on strength, agility, flexibility and more importantly growth. Even without strength exercises, individuals in fitness training become stronger. Whether it is a cardio training routine or an ordinary bodybuilding program with weight exercises, muscle mass accrues alongside bone health.
Regular fitness training helps you achieve a peak in bone mass (that is the maximum bone strength and density). It is better started when one is still young since research has shown that most people attain a peak in bone mass during their mid age period (on third decade). If you do not peak at this time, you will be more likely to have problem with your bone structure. This is because by the age of 40, bones naturally begin to loose on their mass.
The best Exercise for Bone Health
The best exercises for your bones are the cardiovascular exercises that depend on muscle endurance (Repetitive movements carrying the body weight). Such include, walking, playing a sport, jogging, bicycling, running, swimming, jumping rope, hiking, dancing, climbing stairs etc.
Simultaneously, you will be well advised to include some body building exercises that involve movement and lifting of weights. Weight training helps establish agile and denser bones. Such ideal weight training exercises include curls, bench presses, leg presses, squats etc.
Conclusion
The US National Osteoporosis Foundation recommends at least 35 minutes of daily physical activity especially for those who have had incidences of osteoporosis. However, it is advisable that before you initiate any type of fitness training, you seek the advice of a physician. If you have preexisting conditions like high blood pressure, heart problems, diabetes and obesity or if you are past the age of 40, ensure that you work with your doctor while initiating fitness exercises.
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