Osteoporosis and the Importance of Weight-Bearing Exercise for Kids

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The National Institutes of Wellness calls osteoporosis ‘a pediatric condition with geriatric effects’ due to the fact that it can be avoided if kids establish strong bones while they’re young. Appropriate health habits such as eating a nutritious diet and doing weight-bearing exercise can help develop bone density as well as avoid children from settling into an inactive way of living, or getting practices such as smoking cigarettes that’ll harm bone density as they get older.

Osteoporosis and Children

Though osteoporosis is related to the senior, prevention starts in childhood. The NIH Osteoporosis and Related Bone Diseases National Resource Center states bone mass integrateded childhood and teenage years is a crucial determinant of long-lasting skeletal wellness. It notes that women get approximately 90 percent of peak bone mass by age 18 and boys by age 20. This makes weight-bearing exercise and excellent nutrition important for kids since it can help minimize the future risk of osteoporosis.

Bone Development

As with muscles, bones respond to stress by growing. They’re living tissue, so with time, weight-bearing workout will make them stronger. The NIH states kids who exercise routinely will construct greater bone density, but it’s necessary to note the impact of diet plan. Youngsters have various caloric and dietary requirements from grownups, and if they’re exercising a lot, it’s crucial to ensure they’re getting the energy, minerals and vitamins they need to support health and bone development.

Weight-Bearing Exercise

The NIH keeps in mind that while all exercise is good for kids, you’ve to particularly encourage them to do weight-bearing exercises to build bone. These consist of walking, running, hiking, dancing, tennis, basketball, gymnastics, weight lifting and soccer. Playing sports outdoors is specifically beneficial because of kids who play outdoors have the tendency to have higher vitamin D levels. Non-weight bearing workouts like swimming and cycling won’t help construct bone density.


Protein is vital for bone development. It provides the amino acids necessary for tissue development and repair work. Because of kids are growing, they need more protein than grownups: 2.2 grams per kilogram of body weight compared to 0.8 grams. Calcium and vitamin D are likewise vital for bone development. Dairy products foods such as milk, cheese and yogurt supply both calcium and vitamin D, so they can be advantageous to kids’s health.