Low bone density can cause problems as we get older. It’s not just a problem for older people, though. Even young athletes can have osteopenia, or yes, osteoporosis with overtraining, poor nutrient or caloric intake or hormonal imbalance. In this video, I suggest some ideas to increase bone density.

Weight-bearing exercise

Exercise is a key step to keep your bones healthy. Try to get regular weight-bearing exercise. Try walking, running, walking, jumping rope or other exercise on your feet.


Calcium plays a key role in bone density. Make sure you get adequate calcium. Many foods are good sources of calcium, including milk, cheese, yogurt, spinach, and other green vegetables.

Even young athletes need to take steps to increase bone density

Vitamin D

Vitamin D also plays an important role in bone health. A large percentage of the population had insufficient levels of vitamin D. A healthy, balanced diet, vitamin D supplements and sun exposure can help you get enough vitamin D. Also, consider cutting back on alcohol. A little bit is probably ok for bone density, but avoid drinking too much.


Generally, coffee is felt to be safe in moderation. Too much of it, though, can interfere with the body’s ability to absorb calcium. Try to drink less coffee.

Talk to your doctor if you have concerns about low bone density. Even consider getting tested for osteoporosis.

Also read:
The role of bone density in stress fractures
Optimize bone density to prevent stress fractures