During adolescence, the development of bone tissue is at its peak, making it the perfect time for teens to engage in physical activities that can lead to the formation of strong bones.

However, with so many exercise options available, it can be challenging to identify which activities are the best for building healthy bones. This article aims to provide an overview of the exercise options that are most suitable for teens looking to build strong bones.

Strength Training

Strength training is an excellent option for teens who want to build healthy bones. When teens lift weights or engage in resistance training exercises, they put their bones under stress, which stimulates bone formation.

It’s important, however, to ensure proper form and technique to avoid injury. Here are some options:.

Bodyweight exercises

Bodyweight exercises allow teens to use their own body weight for resistance training, making it a low-cost, convenient option to build muscle and bone strength. Examples include squats, push-ups, lunges, and planks.

Free weights

Free weights, such as dumbbells and barbells, offer greater resistance than bodyweight exercises. Teenagers can start by using light weights and gradually increase the resistance as they get stronger.

Resistance bands

Resistance bands are elastic bands that can be used to provide different levels of resistance. They are a low-cost option and are ideal for teens who want to exercise at home.

Jumping and Plyometrics

Jumping and plyometric exercises can help teenagers increase bone density and improve balance and coordination. These exercises involve explosive movements that stress the bones, stimulating them to grow. Examples of this type of exercise include:.

Jumping rope

Jumping rope is a high-intensity, low-impact exercise that can help build bone strength. Teens can start with a few minutes a day and increase the duration as they improve their jumping skills.

Jump squats

Jump squats involve jumping as high as possible after squatting down. This movement stresses the bones and can help increase bone density.

Plyometric lunges

Plyometric lunges involve lunging and then jumping and switching the legs. Like other plyometric movements, they help stimulate bone growth and improve muscle strength and power.

High-Impact Aerobic Exercise

High-impact aerobic exercise is any exercise that involves jumping and landing, putting pressure on the bones, and stimulating them to grow. Some examples of this type of exercise include:.

Running and jogging

Running and jogging are weight-bearing activities that can help improve bone density if done consistently over time.

Dancing

Dancing is a fun way for teens to get their heart rate up and build strong bones. High-impact dance styles, such as hip hop and salsa, involve movements that stress the bones and help strengthen them.

Team sports

Team sports, such as basketball and soccer, combine aerobic exercise with explosive, high-impact movements. These sports stress the bones and help increase bone density.

Conclusion

Teenagers should engage in a variety of exercise options to build healthy bones. Strength training, jumping, and plyometric exercises, and high-impact aerobic exercise can all help improve bone density and build muscle strength and power.

It’s important to start slowly and progressively increase the intensity and duration of exercise to avoid the risk of injury. By committing to a regular exercise routine that includes bone-friendly activities, teens can build strong bones that will support them for a lifetime.