A new study from Sweden following 63 athletes, all 17 years old, for approximately 8 years found that young men who participate in athletics (compared to less active controls) have stronger bones — even 5 years after they quit exercising.  These individuals trained by playing soccer, running, and lifting weights.  The findings indicate that youth reach their peak bone mass soon after puberty; exercise is a primary stimulus for building stronger bones during this time.

The athletes had already been active for several years and had stronger bones than the non-athletes at the start of the study.  These individuals built even stronger bones compared to the more sedentary control group during the 8 years of follow-up.  The parents of both groups showed no difference in bone strength; this suggests that no special genetic advantage exists among the athletes.

After 3 years of the follow-up, some of the athletes quit exercising regularly. Although these individuals lost some of their earlier gains in bone mineral density, they still had significantly stronger bones than controls 5 years later in the areas of the hip, femoral (leg), neck, and humerus (arm) bones. Researchers estimated that the bone strength was high enough in those athletes who stopped exercising to reduce the risk of fracture by 50% compared to the control group.

The Bottom Line:

Regular exercise is critical for strong bones, especially during adolescent, teen, and young adult years. In addition, physical activity in youth builds stronger bones that persist even after become less active for 5 years.

For the best bone health, you should remain active throughout your life.  Although participating in vigorous exercise during youth can help build stronger bones for later years, your bone strength will decrease if your activity level also decreases.  So stop making excuses and get moving!

Source: Nordström, A. et al. (July 2006).  Sustained Benefits from Previous Physical Activity on Bone Mineral Density in Males. The Journal of Clinical Endocrinology & Metabolism, 91:2600-2604.