Beinstyrken

Beinstyrken (bone strengthening) is a term used in Danish health contexts to describe actions and activities aimed at increasing bone mineral density and strengthening bone structure to reduce fracture risk. It encompasses physical activities that apply mechanical load to the bones, as well as nutritional and lifestyle measures that support bone health.

Bone-strengthening activities are typically weight-bearing or high-impact movements and resistance training that stimulate bone formation. Examples include walking or running on firm surfaces, stair climbing, dancing, jumping, jumping rope, gymnastics, and gym-based resistance exercises using free weights or resistance machines. In younger people, bone-strengthening may be learned through sports and activities that include hops and jumps; in older adults or those with weak bones, therapists may adapt the activities to be safe while maintaining load, such as chair-based or guided resistance training.

Guidelines generally encourage incorporating bone-strengthening activities on most days of the week, with at least two to three sessions per week dedicated to these activities. Sessions are typically added to a broader program of physical activity that also includes balance, flexibility, and aerobic endurance training, with progression over time to maintain bone loading.

Nutrition and safety: Adequate calcium and vitamin D intake, sufficient protein, and overall healthy lifestyle support bone health. People with osteoporosis or a high fracture risk should consult healthcare providers before starting new routines, to tailor exercises and avoid injury.