I was scrolling through Instagram and saw a reel that got me thinking: I’m always saying exercise matters, but why? Because it’s not just about aesthetics. We need it for our bone density in our early years so we don’t end up playing catch-up later in life.

Save now in your twenties and thirties

Think of your bones like a savings account. All the deposits happen when you’re young.

Most people hit peak bone mass between 25 and 30. After that, the “withdrawals” begin. Even though you can still slow the process with smart habits.

Habits add up, good or bad

Skipping workouts, poor nutrition, or overdoing alcohol may not feel like a big deal, but those choices add up. However positive habits add up too.

Think of investing in your bones like investing in your future: the payoff is definitely not instant, but it’s priceless.

By committing to movement, nutrition, and lifestyle choices now, you’re creating a solid foundation for your life to come.

Your bones may be quiet now, but your future self will thank you loud and clear.

Don’t miss out

Too many people in their twenties and thirties put off exercise, thinking they can make it up later. But bone density doesn’t wait — you only get one prime window to build it. Use it now, and that strength will support you for decades.

Begin now

You can build strong bones through real food: leafy greens like kale and bok choy, beans and lentils, nuts and seeds, plus broccoli, oranges, fish, chicken, and fortified plant milks.

Work these into your meals daily, and you’ll naturally give your bones the steady fuel they need.

Just Move

High and low impact, weight-bearing activities such as running, dancing, hiking, lifting weights — tell your bones to stay strong. Even fun stuff like pickleball or jump rope counts. Focus on building as much strength and density as possible now. It’s the foundation you’ll rely on later.

Make lifestyle changes

If you’re smoking — or vaping — stop now. It’s one of the worst things you can do for your body, lungs and bones.

Limit drinking or stop all together and use exercise to manage stress, because all three can quietly steal away your bone strength.

Check your family history

If you have a family history of osteoporosis or health conditions that affect your bones, consider talking with a doctor about getting checked earlier.

Results are great, but don’t forget …

We can get so caught up in wanting results right away that we forget how much every small effort helps our future selves.

You may not see or feel it today, but one day you will. Just look around you, it’s not usually the young people breaking hips or losing independence, it’s the older ones.

That’s why we need to invest now, so later we can move with freedom and strength.

And even if your shoulder or another body part is hurting that day, don’t skip exercise — work a different body part.

The key is to always keep your sessions. Make them mandatory, like eating everyday.

Think of investing in your bones like investing in your future: the payoff isn’t instant, but it’s will reap the results.

By showing up consistently with movement, nutrition, and lifestyle choices now, you’re creating a strong foundation for decades of independence, mobility, and energy.

Stay strong and B-Active For Life!

• Betty Doyling is a certified fitness trainer and figure competitor with more than a decade of experience. Look for B. ActiveForLife on Facebook