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And the great news?
I spoke with physicianDr.
Naheed Ali, MD, PhD, who also completed Harvard Medical Schools lifestyle medicine training.
Heres what he told us.
Dr. Naheed Ali, MD, PhD, is a physician with an MD degree.
He is also certified in clinical research by the National Institutes of Health (NIH).
For years, he taught at colleges in the US, where he lectured on various biomedical topics.
Dr. Ali is also a published author.
What does bone loading mean?
This stress doesnt mean inflicting injury or damage it just means pressure.
It peaks in your early adult years and slowly starts to decline, says Dr. Ali.
For some people, that decline is relatively mild.
For others, it turns into osteopenia or osteoporosis.
The difference often comes down to how much mechanical stress your bones are getting and how consistently.
Bones can lose strength fast, he adds.
Does osteogenic loading really work?
The adage If you dont use it, you lose it, rings true.
The same applies to your bones.
The bodys pretty efficient.
If youre not loading your bones regularly, it assumes you dont need that strength and starts scaling back.
It holds onto bone mass longer.
What types of exercise help with bone strength?
Dr. Ali says low-risk and sustainable options can still keep people strong.
Its not about extreme routines, he explains.
Think of carrying the groceries, squatting to pick something up, or lifting your kid onto your shoulders.
In this case, were talking aboutcompound exerciseslike squats, deadlifts, or lunges.
If you enjoy walking, remember that not all walking is equal.
The key is force and repetition, adds Dr. Ali.
Your bones need to feel that youre asking something of them.
So this (generally) isnt the main factor when deciding whether or not to lift weights.
Youre not just building strength, youre telling your body to stay ready.
make a run at build out a routine that breeds consistency without overcomplicating it.
Moving in differentplanes of motionand speeds can also be helpful.
Build your exercise regimen over time and with consultation from a qualified medical professional.
attempt to exercise at least twice per week, addingrest dayswhere needed.
