Submitted photo Gardening can be a great way to put some beneficial stress on your bones.

Gardening is more than a relaxing hobby — it is a practical, research-supported activity that can promote bone health and help prevent osteoporosis across the lifespan. About 90% of peak bone mass is built before age 20, making childhood and adolescence a critical window for prevention.

Lifestyle habits through childhood play a major role in determining bone strength. Osteoporosis affects approximately one in two women and one in five men over age 50. While genetics influence risk, nutrition, physical activity and lifestyle choices impact building and maintaining strong bones.

Gardening supports bone health through weight-bearing and resistance activities. Tasks such as digging, planting, weeding and lifting tools or soil place beneficial stress on bones. This stress stimulates bone tissue and helps keep bones strong. Regular weight-bearing activity is one of the most effective ways to prevent bone loss and reduce fracture risk. Even light to moderate activities, can support skeletal health, making gardening an option for people of all ages and physical abilities.

For children and adolescents, gardening plays an important role in building the greatest strength bones will achieve in early adulthood. Bone strength reduces the risk of osteoporosis later in life. Gardening also encourages outdoor activity, increasing exposure to sunlight. This helps the body produce vitamin D, which is critical for calcium absorption and healthy bone development.

In adulthood, gardening reinforces behaviors that support long-term bone health. It promotes regular physical movement and encourages the consumption of fruits and vegetables, especially when individuals grow their own food. Diets rich in plant foods, whole grains and produce are linked to improved bone health. Home gardening can increase intake of nutrients such as potassium, vitamin C and magnesium, all of which contribute to bones and overall wellness.

For older adults, gardening offers additional benefits. It can improve strength, balance and coordination — important factors in reducing the risk of falls, a leading cause of fractures. Gardening also supports continued physical activity at a manageable intensity level and can enhance quality of life. Adequate intake of calcium, vitamin D and protein remain important to slow bone loss, and gardening can encourage healthier eating habits.

Overall, gardening reflects a holistic approach to bone health by combining movement, nutrition and outdoor exposure. It is a simple, enjoyable and effective way to help individuals build, maintain and protect strong bones throughout life.

Consider attending the upcoming classes at OSU Extension Mahoning County, on Build Your Bones June 29 through July 27. Cost for the series is $20. Class time is 10 am to noon each Monday. Call 330-533-5538 for more information on how to register.