Bone mineral density is the amount of matter present in every square centimeter of the bones. This is done not by weighting the bones but by using a computer tomography or X-ray scan. The test gives an idea of how much minerals are there in bones. Calcium deficiency on the bones can be easily detected with bone mass test. If your bone mass density is less than 1,500 kg m-3, you definitely need to increase bone mass. Increase bone mass also if you want thicker bones.
There are only two general things you should do to increase your bone mass—take more calcium and perform exercises for increasing bone mass.
Calcium. The older you become, the more exposed your bones are to breakage.
Taking more calcium as you get older will increase your bone mass. There are many sources of calcium. With your options, it’s illogical to make excuses for not taking more calcium.
- Drink more milk. The most common calcium source is milk. As your parents always remind you, drink your milk everyday. And that does not only apply when you were a kid. Even when you get older, you still need to drink milk. In fact, you need to drink more milk as you get older.
- Take supplements. For some who people cannot tolerate drinking milk, then take calcium supplements, instead. The best thing about supplements is that you only need to take them once or twice a day, depending on your doctor’s prescription.
- Add calcium-rich foods. Also, increase your consumption of other calcium-rich foods like nonfat or low-fat yogurt and hard cheese.
Exercise. The best exercises for increased bone mass range from walking to weight
lifting. It is recommended that you frame exercises based on your unique condition. Follow the factors below when formulating an exercise program for yourself.
- Bone problems. Perform exercises that will specifically target your bone problems. Those who are suffering decreased mass on the pelvic bones need different exercises from those suffering from decreased mass on the leg bones. For instance, if you need to increase bone mass in femur and hips, then do jumping or running.
- Permanent gain. Some exercises may increase bone mass. But when the exercises are stopped, the gained mass will also be lost with it. It’s important to indulge in exercises that will permanently increase your bone mass even if you stopped exercising.
- Age and gender. Consider your age and gender when developing exercises for increased bone mass. Younger people can easily gain bone mass because of their developing bones. But older people need to try harder to gain more bone mass.
- Safety. The problem with indulging yourself to exercise is that you also increase your risk of falling and getting a fracture. According to studies, people who indulge in exercises have the same risk of getting the same fracture with those who do not indulge in exercises. What’s the use of increasing bone mass if you’ll only get fracture because of exercising? That is why doctors recommend exercises that will not expose patients to falling and getting fractures.
Start increasing your bone mass as early as possible. Stop making excuses and plan your transition to a bone-friendly lifestyle today.