Hip Hop and Bone Health

Hip Hop Dance emerged in the 1970s as a form of street dance. Its wide range of styles include breaking, popping, and locking. Hip Hop Dance can be seen today in advertisements, TV commercials, movies, and shows.

Hip Hip Dance and Bone Health

What do sunshine and dance have in common? They both help to keep your bones strong! It is important to take care of your bones now, so you decrease your chances of getting osteoporosis later in life. Sunlight provides your body vitamin D, which helps your bones absorb calcium. Hip Hop Dance is a fun way to get some weight bearing exercise, helping to increase your bone mass!

What is Osteoporosis?

According to ACE, Osteoporosis an age-related disorder in which bones become gradually thinner, more porous and less able to support the weight of the body. In order to fight Osteoporosis and keep bones healthy, there are several preventative things that you can do, including eating healthy diet, getting an adequate amount of sunlight, and exercising.

Weight bearing exercises, such as dance helps to build bone density.

Weight bearing exercises:

  • Dance
  • Running
  • Walking
  • Weight lifting
  • Resistance bands
  • Yoga

Bone Healthy Nutrients and where to get them:

  • Calcium– primary nutrient that helps to build strong bones found in milk, cheese, and broccoli
  • Phosphorus– aids to harden soft bone found in meats and milk
  • Vitamin C– helps to form collagen found in oranges, grapefruits, and pineapples
  • Vitamin D– helps your body absorb calcium found in sunlight
  • Vitamin K– attracts calcium to to bone promoting normal bone growth found in dark leafy greens

Did you know?

  • 50%-60% of bone mass is developed from age 11- 15 and peaks at age 20.
  • When you are born you have 300 bones in your body, as you grow some bones fuse together and as a full grown adult you have 206 bones.
  • Your bones are made up of %50 water
  • It is recommended to get 15 minutes of sunlight a day, for people with fair skin, and 60 minutes for those with darker skin.
  • High caffeine intake, smoking, and high alcohol intake lower bone density.

Fun Facts

  • Sharks do not have any bones, their entire body is made up of cartilage.
  • The smallest bone in your body is called the stirup bone. It is the size of a half of grain of rice and is located in your ear.
  • The largest bone in your body in the femur, or thigh bone.

What is your favorite summertime outdoor activity? Share with us on our wall!

Read more about Bone Health and Dance from International Association for Dance Medicine and Science:

Check out hip hop dancer and former SAS student, Ann Marsen!