What Does It Take To Improve Your Bone Strength?

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Consult your physician before embarking on any exercise program. If you already have weak bones, do let your instructor know about it, as there are a few exercises that you should avoid.

The bone building process takes about 3-4 months to show results in young adults, and this period is longer in older individuals and for those with osteoporosis. You will not see very noticeable changes after the first week of work out.

Bones change slowly but definitely. It’s never late to build strong bones, therefore don’t let age be a deterrent.

By, Sangeetha Narayana Swamy
Senior Dietitian, NutritionVista.com

NutritionVista

User Comments

21 October, 2011 | Vijayalakshmi Iyengar | Reply

Many wine lovers will just love to hear this, a recent study has revealed that wine can actually strengthen the bones and reduce the risk of osteoporosis. Should we wait & watch for more studies?

Read more: Wine can Uplift Your Spirit Right Till Your Bones | MedIndia http://www.medindia.net/news/Wine-can-Uplift-Your-Spirit-Right-Till-Your-Bones-92258-1.htm#ixzz1bPpGgq1C

21 December, 2010 | Dr.Vasudha Parmajit | Reply

I am of the opinion we should recommend supplements especially women and even more so post menopausal. We have enough reasons, fool hardy to believ otherwise.
Intestinal absorption of Ca is not efficient, especially with cereal-based diet
Intake of dairy Ca is usually inadequate
Exposure to sunlight is limited, especially in indoor workers
Vit D synthesis is less in dark-skinned persons
Vit D, Ca levels, and bone density are low in Indians
I recommend 1000mgs to all my patients.

21 December, 2010 | Vijayalakshmi Iyengar | Reply

We definitely need to increase the RDA of calcium especially for women from 400mgs to 1000mgs per day. US FDA recommends Premenopausal women: 1000 mg/d and Postmenopausal women: 1500 mg/d .
Why are we not upgrading our RDA despite observing so many cases of osteoporosis in Indian women?

21 December, 2010 | Sampurthi | Reply

My mother has mild osteoporsosis, somebody recommended she take Ipriflavone along with her cal/mag/vit D supplement recommended by her doctor? She was also told that coupled with regular exercise like brisk walking and lifting mild weight 3 times a week, she would benefit a lot, is that true?

09 November, 2010 | Shailaja | Reply

In India most children do not have enough space to play and parents donot take them outto parks etc. Apart from physical activity in school there is hardly any other physical activity. Most kids stop playing by the time they come to class 10, especially girls and they do not take up any physical activity.Dont you think it will lead to early osteoporosis?

12 November, 2010 | Sangeetha Narayana Swamy | Reply

Dear Shailaja,

Being active during the younger years definitely has good benefits as we age. It will help in maintaining a healthy weight which in turn has a preventive effect from lifestyle disorders. Exercise helps in co-ordination and balance, this prevents falls. It also helps in building stronger bones and muscles.

Children should be thought to play outdoor games where they are active and spend a lot of energy. Hop-scotch, Kho-kho, skipping etc should be encouraged by parents, also the community kids can have games between two groups which will make it more fun.

25 October, 2010 | Sheela | Reply

I am 45 years old, have a normal weight and eat a balanced and nutritious meal every day. I have not been exercising for about 4-5 years now. There is no known family history of osteoporosis, should I still exercise and also is just 30 mins of walking sufficient to build strong bones.

12 November, 2010 | Sangeetha Narayana Swamy | Reply

Dear Sheela,

Glad to know that you have a nutritious meal and maintain a healthy normal weight. As we age, all our organs age too and also our metabolic rate starts slowing down. To keep our organs and metabolic rate, active and normal we need to do a activity everyday. The simplest form being walking. Walk briskly for about 40 - 50 mins 5-6 times a week. This will definitely help you to have stronger and healthier bones.

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