Your bones are a store house of vital minerals, including calcium and phosphorus. Almost 99% of the calcium in your body is found in your bones and teeth. The most important role of Calcium is to provide strength to your body structure. Calcium also plays an important role in cell signalling, blood clotting, muscle contraction and the functioning of your nerves. When your body is in short supply of calcium, it robs your bones of calcium from the areas that are least vulnerable. As a child my legs would pain constantly. This was because I was deficient in Calcium.
The density of your bones can weaken if you don’t consume sufficient calcium or if you have osteoporosis or osteomalacia. Having strong bones is extremely important for you, especially as you age. There are several ways in which you can build strong bones. Consuming sufficient calcium and Vitamin D is a good start. Vitamin D helps your body in absorbing Calcium. In addition consuming sufficient Vitamin B, C and K and E also helps strengthening your bones, building collagen and building osteoblasts, all of which help build bone density.
Medical science has also conclusively established that bones grow and repair at the points of highest stress in something called Wolfs Law. Therefore, in addition to ensuring adequate Vitamins and minerals, resistance training which stresses the bones helps build the strength and the density of your bones. Some of the exercises that help strengthen your bones especially your hips and spine, include squats, lunges and step ups. These exercises are typically started without any weights and as your practice and build the strength in your muscles and bones, weights are added to increase the resistance and progressively improve strength.
As a note of caution if you already suffer from osteoporosis or osteomalacia, it best to consult your doctor before beginning any strength training as your bones being brittle can break easily. Otherwise, strength training is a great way to improve your bone density.