Exercise is crucial for building strong bones. Weight-bearing activity determines bone strength, shape and mass. For children and teenagers, some of the best weight-bearing activities include team sports (e.g., basketball, volleyball, soccer and softball). Studies show the absence of physical activity, especially for long periods, results in a loss of bone mass. Making sure children and teenagers get enough calcium (1300 mg per day for ages 9 to 18), preferably through calcium-rich foods, is also essential to bone development and overall health.
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