Running and ball sports to strengthen children's bones

Running, ball sports and the like: exercise in childhood strengthens bones
Many parents like to give milk to their children to strengthen their bones. After all, it contains a lot of calcium. But it is not only nutrition that can make children's bones strong. Boys and girls should also move around a lot. Among other things, experts recommend ball sports such as football.

Calcium and physical activity for healthy bones
Children like to drink milk, parents are usually satisfied. Because it contains valuable calcium, among other things, which is supposed to strengthen the bones. Since strong bones are important, among other things, for the prevention of osteoporosis, experts recommend optimizing the maximum bone mass. "In addition to calcium intake, physical activity and vitamin D supply also play an important role in this process," writes the German Nutrition Society (DGE) on its website.

Ball sports are recommended
The Association of Pediatricians (BVKJ) now reports on its website “” that exercise in childhood strengthens the bones, even in children who are predisposed to weaker bones. Dr. Monika Niehaus, pediatrician and member of the site's expert panel, explains:

“We recommend sports that involve high strength peaks and varied effects, such as jumps, starts, stops, changes of direction while running, rotational movements. Athletics, gymnastics and many ball sports, such as Football is one of the particularly "bone-strengthening" activities. "

The basis for bone health is laid in childhood
At the end of last year, scientists from the Leibniz Institute for Prevention Research and Epidemiology (BIPS) reported in the "International Journal of Behavioral Nutrition and Physical Activity" how important exercise is for healthy bones in children. One of the study authors, Prof. Wolfgang Ahrens, said at the time: "The basis for good bone health is laid in childhood and exercise is elementary."

Counteract tendency to osteoporosis
A study published a few days ago showed that children have to exercise regularly to influence bone health in the long term. The study with over 900 children showed that “high-impact activity” in childhood can also counteract an inherited or disease-related tendency to osteoporosis.

And Finnish research published in the Journal of Pain suggests that sedentary lifestyle and poor physical fitness are associated with an increased risk of chronic pain, such as headache and back pain, in children aged six to eight years.

At least one hour of exercise a day
Dr. Niehaus recommends: “Children should exercise at least one hour a day. It is ideal if the muscle strength of the entire body is trained and not too one-sidedly. “According to the information, the movement behavior in the first 20 years of life is decisive for the bone strength and density. The more bone mass someone has built up in childhood and adolescence, the less likely they are to develop osteoporosis in old age. (ad)

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