As children grow, their bones undergo a process of development and change.

Unfortunately, if children don’t exercise and eat a healthy diet, their bones may not develop to their fullest potential, increasing the risk of fractures and other bone issues later in life. To avoid this, children should engage in regular exercises that will promote bone health and growth. Here, we’ve compiled five types of exercises that can help your child build strong and healthy bones.

1. Weight-bearing exercises

Weight-bearing exercises involve some sort of resistance against gravity. These exercises involve the use of muscles that pull on the bones while the body is in an upright position.

Examples of weight-bearing exercises include running, dancing, jumping jacks, skipping, and any sports that involve running such as soccer, basketball or tennis.

These exercises promote bone formation because they stimulate the bone cells to produce new bones. Additionally, weight-bearing exercises help to enhance bone density, bone strength, and muscle mass, all of which are crucial for healthy bones.

For children, weight-bearing exercises should be done 3-4 times a week for about 30 minutes.

2. Resistance training exercises

Resistance training involves activities that use resistance, like weights, bands, or body weight, to help build strength and endurance. Resistance training exercises include push-ups, pull-ups, squats, lunges, and crunches.

Resistance training exercises help to build and maintain muscle mass, which is beneficial to bone health. Research has indicated that the more muscle mass you have, the denser the bones will be.

Children should engage in resistance training at least 2-3 times a week, ideally under the supervision of a fitness trainer or an experienced adult.

3. Yoga

Yoga is an excellent exercise for improving flexibility, balance and coordination in children, all of which are crucial for healthy and strong bones. This form of exercise helps in building bone density that improves overall physical fitness.

Certain Yoga poses can work to help build bones in areas such as the hip, spine, and wrist.

Also, certain breathing exercises in Yoga build breath capacity, which in turn develops the health and strength of internal organs like the lungs and heart.

4. Jumping rope exercises

Jumping rope exercises are an excellent way to enhance bone health in children. Jumping rope exerts pressure on the bones, which in turn helps them to become denser and stronger.

Moreover, rope jumping has shown to improve coordination and strengthen the muscles of the legs and abdominal region.

Jumping rope for 10-15 minutes several times a week can significantly improve bone health in children.

5. Walking or Jogging

Walking and jogging are great weight-bearing exercises, which can reduce the risk of developing chronic conditions like obesity and diabetes.

Walking or jogging for at least 30 minutes daily can significantly improve bone density, muscle mass, and strength.

Parents should encourage their children to engage in at least one of the above exercises daily, alongside consuming healthy foods and adequate calcium and Vitamin D intake.

Also, parents and caregivers should limit sedentary activities and screen time and encourage children to spend more time playing outdoors.

Foods That Help Build Strong Bones in Children

Adopting healthy eating habits and making sure that children consume foods rich in calcium and Vitamin D is essential for building strong and healthy bones. Some of these foods include:.

Dairy products like milk, cheese, and yogurt.
Green leafy vegetables like spinach, kale, and broccoli.
Fruits like oranges and figs.
Fish like salmon and tuna.
Whole grains like brown rice and whole wheat.

Conclusion

Engaging in regular exercise like weight-bearing and resistance training, yoga, jumping rope, walking, and jogging is essential for building strong, healthy bones in children.

Parents should encourage their children to participate in one or more of these exercises regularly and limit sedentary activities and screen time. In addition, consuming foods rich in calcium and Vitamin D is vital for promoting bone growth and development. By adopting these habits, you can help your child build strong bones and reduce the risk of bone-related issues later in life.