Our bones are part of our bodies that we (usually) never see, but they serve an essential function in our lives. In addition to providing our bodies with structure, they help by protecting our organs and support our body movement.

As we age, our bones become more vulnerable to fractures if we don’t take care of them. It is important to start building strong bones in childhood and prioritizing supporting their health as you get older.

Our AFC Urgent Care Boulder team explains all about strong bones and how to build them below, so read on.

How Do Bones Become Fragile?

Your bones are growing and remodeling throughout your life, even when you are done growing as you reach adulthood. While we stop growing taller, your bones can still change in density. Your peak bone density is about when you reach your early 30s, and from there, you can start to lose density each year after.

One disease that can appear if you don’t take action to help reverse this process is osteoporosis. With osteoporosis, your bones become really weak and can break or fracture while doing the most simple things, like walking up the stairs or gardening. Thankfully, there are things you can do to help support your bone health every day.

Ways to Support Your Bones

• Increase your physical activity.
• Drink alcohol only in moderation.
• Consume foods rich in vitamin D and calcium.
• Avoid smoking.

What Exercises Should I Do?

Any type of moderate exercise is great for your bones! The gentle pressures of weight-bearing exercises help support your bones through their remodeling process and can even help them gain more density back. Aim for exercises like jogging, walking or climbing stairs. Upper body bones can benefit from resistance exercises like band work or rowing.

With all things comes moderation. Exercise is great for your bones, but too much intensity or frequency can actually cause more harm! Stress fractures, sprains and strains are all common overuse injuries to try and avoid.

Symptoms of Osteoporosis

• Back pain
• Loss of height over time
• Frequent fractures
• Stooped posture
  

Are you concerned about a possible broken bone or stress fracture? Stop by AFC Urgent Care Boulder today.