Dumbbells and Dairy – Two Great Ways to Build Bones
After monitoring 80 women over a 10-year period, Penn State researchers discovered that exercise is 4 times as effective as calcium for creating bone mass. Participants took calcium daily and took part in activities ranging from soccer to tap dancing. While the calcium intake increased bone density by 4 percent, exercise improved it by a whopping 17 percent. “As muscles get larger and stronger, bones get larger and stronger to compensate,” explains study author Tom Lloyd, Ph.D. To maximize skeletal health, exercise 30 minutes daily and drink 2 glasses of milk (about 300 milligrams of calcium each).