Bone mass density will only increase in bones that are directly loaded and stressed

The principal of specificity states that bone mass density will only increase in bones that are directly loaded and stressed.

What does this mean? To increase bone density in the wrists for example, perform exercises that directly overload the wrists like planks, push-ups, bicep curls and wrist curls.

Increases in bone mass and density occurs in the specific bones that are subjected to mechanical loading that is above what is encountered during daily activities, this principle is known as Wolff’s Law (after Julius Wolff, anatomist and surgeon). Wolff’s Law states that our bones become thicker and stronger over time to resist forces placed upon them and thinner and weaker when there are no forces against them.

Walking, while beneficial for overall health does not provide enough stress to significantly increase bone density in the hip and spine of postmenopausal women who have low bone mass. The remodelling of bones, the response to stress on bones when exercising is a continuous lifelong process alongside a healthy diet and lifestyle.