What Are the Benefits of Strong Bones?

Bone and tooth enamel are the hardest mineral substances in your body. Most people know the value of strong teeth, but how many consider the value of strong bones until a problem develops? Strong bones do much more than provide strength, balance and support for your body; they also enable better posture to improve your appearance and make you look and feel more youthful.

Lifestyle

Your bones protect your internal organs and provide support for your muscles. Strong bones support your participation in social activities, such as dancing, and sports, including golf and tennis. Strong bones carry you through busy work days, no matter how exhausted your body may be. Without strong bones, children could not enjoy playing, running, jumping, climbing, tumbling and participating in all the fun-filled physical activities they love.

Osteoporosis Risk

Strong bones protect against osteoperosis. According to Len Kravitz, Ph.D., exercise scientist with the University of New Mexico, men and women over 35 have a 1 percent bone loss each year. For women, the percentage of bone loss increases to 2 to 3 percent three to five years after menopause. As bone mass decreases, men and women are at risk for developing osteoporosis, a disease that causes thinning and weakening of bones. Bones weakened by osteoporosis are more susceptible to fractures, especially in the hip, spine and wrist. The University of Arizona reports men have a higher fatality rate from hip fractures than women.

Athletic Performance

Athletic performance depends on the strength of bones and muscles, as well as overall health. Regular exercise performed before bone loss begins — about age 25 to 30 — helps you to build bone mass, but at any age, exercise performed on a regular basis can increase bone density and strength. High-impact weight-bearing exercises, such as jogging, running, stair climbing, tennis and dancing help build and maintain strong bones. Low-impact weight-bearing exercises, including aerobics, stair-step machines, elliptical training machines and walking, are an alternative for people unable to perform high-impact exercises, according to the National Osteoporosis Foundation. Ask your doctor to recommend appropriate physical activities for your condition, if you have osteoporosis or any health problems that may be worsened with exercise.

Foods That Promote Bones Strength

Calcium plays an important role in bone formation and strength, and vitamin D enables calcium absorption from food. The best sources of calcium and vitamin D come from your diet. Top calcium-containing sources include yogurt (415 milligram per 8-ounce serving), orange juice (500 milligrams) and milk (305 milligrams per cup). Sources of vitamin D also include orange juice (136 International Units), milk (116 IUs) and sockeye salmon (792 IUs per 3 ounces), according to the Dietary Guidelines for Americans, 2010. Before taking supplemental calcium and vitamin D, speak with your doctor to avoid excessive intake and harmful side effects.

Dietary Reference Intakes

According to the Dietary Guidelines for Americans, 2010, teenagers require 1,300 milligrams of calcium per day, adults 19 to 50 years old need 1,000 milligrams daily, and adults 51 or older need 1,200 milligrams per day. The recommended daily intake for vitamin D is 600 International Units for ages 9 to 70 years old, and 800 IU for adults over 70 years of age.