You’ve probably heard one of your healthcare providers mention bone density, or seen headlines about the rise in osteoporosis. If you’ve ever wondered what bone density actually means, why it’s important, and how to take care of yours—you’re in the right place.
What Is Bone Density?
Bone density refers to the amount of mineral content—primarily calcium phosphate—within a specific volume of bone. This mineral helps harden the outer layer of our bones (called the cortex) and plays a key role in keeping our skeletal system strong and stable.
Beyond providing our body’s framework, bones also house bone marrow, which is essential for producing blood cells.
We build bone mass during childhood and adolescence, typically reaching peak bone density in our early 20s. From there, our bones maintain a balance between building up and breaking down—until later in life, when that balance begins to tip toward gradual loss.
That’s why building strong bones early in life—and maintaining them throughout adulthood—is so important for healthy aging.
Osteopenia vs. Osteoporosis: What’s the Difference?
When the body breaks down bone faster than it can rebuild it, bone density decreases.
- Osteopenia is the early stage of low bone density.
- If left unmanaged, osteopenia can progress to osteoporosis, a more advanced condition that significantly weakens bones and increases the risk of fractures.
In addition to fractures, osteoporosis can lead to:
- A stooped posture
- Gradual loss of height
- Chronic pain in the spine, hips, or wrists
Who’s at Risk?
Certain groups are more likely to experience bone loss:
- Women, especially postmenopausal, are at higher risk than men
- A family history of osteoporosis increases your likelihood
- Aging naturally increases risk for everyone
While we can’t control these risk factors, there’s a lot we can do to support bone health—starting with movement and nutrition.
🏋️♀️ How to Support Strong Bones
1. Exercise
Weight-bearing exercises are key to building and maintaining bone strength. This includes:
- Cardio like walking, hiking, dancing, or jogging
- Resistance training (strength training), which encourages bones to stay dense and strong
Why it works: placing controlled stress on bones during exercise actually stimulates your body to create more bone tissue. It may seem counterintuitive, but bones respond to load by becoming stronger.
2. Nutrition
What you eat has a big impact on your bone health.
- Calcium is the main mineral in bones—dairy, leafy greens, and fortified foods are good sources.
- Vitamin D helps your body absorb and use calcium effectively. Because we get much of our vitamin D from sunlight, those of us living in northern latitudes (like Seattle) may benefit from supplementation.
- Protein is also critical—it supports collagen production, which forms the flexible framework inside bones.
🧬 When to Talk to a Professional
If you’re unsure about your bone health, don’t wait—talk to your primary care provider. They may recommend a DEXA scan to evaluate your current bone density and help you understand your risk profile.
A registered dietitian can provide personalized nutrition strategies to make sure you’re meeting your bone health needs.
And if you’re unsure where to begin with exercise—especially if you’re dealing with pain, injury, or other health conditions—our team is here to help.
Let’s Get You Moving—Safely and Confidently
At Avant Physical Therapy, we can guide you through a safe, effective weight-bearing exercise program tailored to your needs and goals. Whether you’re just getting started or looking to progress, we’re here to support you every step of the way.
📞 Call us at 206.686.4073 or
📧 Email info@avantphysicaltherapy.com to schedule an appointment.
Let’s build strength from the inside out—together.
