We tend to think of our bones as inert structures, but they are quite active. The bone marrow inside bones produces billions of new blood cells daily. And they contain nearly all the calcium in your body and small amounts of other minerals. These minerals are released into or removed from the bloodstream as required.
Bones are remodeled continuously to maximize their strength in response to the changing mechanical demands of the body. Physical exercise that applies pressure upon your skeleton stimulates bone remodeling, thereby improving bone strength and mass.
High intensity resistance training significantly improves bone mineral density over low intensity resistance training due to the increased force.
As we get older, we lose bone strength and mass, increasing your risk of osteoporosis and bone fragility. Exercise and healthy nutrition at any age are essential to reduce this risk. However, physical exercise and healthy nutrition when we are young slows age-related bone loss later in life.
If you want to do exercise to increase your bone strength, you must do heavy weight lifting and ground impact movements such as plyometrics. It takes a long time to see positive adaptations in bone mineral density and connective tissue such as tendons and ligaments from exercise.