“Doctor, I walk and swim every day, but why is my bone density still not good enough?
If we want to promote bone density, these exercises are not very helpful.
If you are over 30 years old, weight-bearing exercise is recommended to slow down the bone loss. If you can reach 10 Repetition Maximum, which is more than 75% of your maximum muscle strength, it will strengthen your bones.
Women are more prone to osteoporosis during menopause
One in three postmenopausal women may have osteoporosis. Bone density reaches its peak in life after puberty. 1% of bone mass is lost annually at age 30, and women lose bone mass more rapidly after menopause. Once osteoporosis has set in, the effects of medications are limited. Prevention is better than cure and is even more important for osteoporosis.
Weight-bearing exercise is the best solution for bone health
According to the World Osteoporosis Foundation (IOF), a 10% increase in bone density at a young age can delay the onset of osteoporosis by 13 years. As for people over 30, the most effective way to delay bone loss is weight-bearing exercise, which, according to “Wolf’s Law”, is a process by which bones are used up or used down, and weight-bearing can help strengthen bones gradually. If you can reach 10RM, which is more than 75% of your maximum muscle strength, it will strengthen your bones.
