Research
Adherence
Weight-bearing exercise during childhood and adolescence maximizes peak bone mass, which delays the onset of osteoporosis by approximately 13 years and reduces fracture risk by up to 50% in post-menopausal women.
Prioritize weight-bearing physical activities (like jumping, running, or resistance training) during childhood and teenage years. This is the most effective window to build maximum bone density, which acts as a buffer against bone loss later in life. Even if you were less active as a child, starting exercise in adulthood still helps preserve existing bone strength.
GoodSupportsHIGH confidence
Bioinformatics’ and meta-analyses calculations have estimated that a 10% increase in PBM would delay the onset of osteoporosis by 13 years (Hernandez et al. 2003) and reduce fracture risk, resulting from osteoporosis, by up to 50% in post-menopausal women (Marshall et al. 1996).
Why this rating
The claim is supported by longitudinal studies, meta-analyses, and systematic reviews cited in the text.
Source
Exercise and bone health across the lifespan
Lívia Santos et al. · Biogerontology · 2017
narrative_reviewCited 238×
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