Bone may be a living tissue with a rigid, honeycomb-like structure comprised of albuminous and metal. Like each different tissue within the body, it’s nerves, blood vessels, and cells, and is in an exceedingly constant state of “remodeling,” breaking down associated reconstruction itself like an endless construction project. Indeed, concerning ten % of the typical adult’s bone mass is transformed annually. That’s necessary as a result of the additional bone you build before the age of thirty, the additional you’ll have within the bank once bone density begins its slow, steady decline at round the age of forty. the method is hastened in ladies because of a decline in steroid (a key bone mass regulator) that happens throughout change of life, however it will have serious consequences for men as well: when the age of fifty, or so one in 2 ladies and one in four men can break a bone — typically within the hips, spine, or wrists — thanks to pathology, in step with the National pathology Foundation. If such a fracture happens when the age of eighty, the potential consequences area unit grim: Thirty % of octogenarians United Nations agency break a hip die inside a year of doing therefore, in step with researchers. after you carry a weight, stretch a resistance band, jump (and land) repeatedly, or pound the pavement, you produce a compressive force that causes fluid to flow inside your bone tissue. Cells referred to as osteocytes notice that flow, and trigger a rise in bone formation as a result. “The degree of flow is proportional to the strain obligatory by the exercise,” says Stiles. The bigger the strain, the bigger the exercise’s potential impact on bone transforming. Weight-bearing exercise can even stimulate bone formation in an exceedingly means that’s kind of like however it stimulates muscle growth: by damaging bone tissue on the cellular level. This “micro-trauma” initiates a healing response, however the body doesn’t simply repair the injury — it reinforces the bone’s albuminoid and metal matrix to create it stronger than it had been before. “New bone isn’t simply arranged on prime of recent bone, like some folks assume,” says Stiles. “The bone changes its structure and will increase its strength right all the way down to its core.” correct nutrition plays a key role within the recovery method similarly. however it’s not on the subject of intense the suggested one,000mg of metal per day or obtaining enough of the vitamins and nutrients that assist you store it (such as vitamin D, potassium, and manganese) — you furthermore may got to make certain you’re intense enough total daily calories, in step with a review within the journal Current medicine Reports. The researchers found that some runners’ bone density is not any bigger than that of individuals United Nations agency don’t exercise in the slightest degree, and one among the first reasons is that several runners don’t soak up enough calories to satisfy their energy desires. however like each different fitness goal, building stronger bones is price doing. many folks take into account multiplied bone density a benefit of exercise, however the truth is that it’s right up there with losing weight and turning into stronger.