Final answer:
To maintain bone health in adulthood, the ACSM recommends regular exercise including aerobic, weight-bearing, and resistance exercises, along with muscle-strengthening activities, and a diet sufficient in calcium and vitamin D.
Step-by-step explanation:
The ACSM recommends regular exercise to preserve bone health in adulthood, emphasizing on aerobic, weight-bearing, and resistance exercises to maintain or increase bone mineral density. Engaging in activities like weight training, dancing, stair climbing, running, and hiking can significantly contribute to bone building. For significant health benefits, adults should perform 150 to 300 minutes of moderate-intensity aerobic activity weekly, or 75 to 150 minutes of vigorous-intensity aerobic activity, along with muscle-strengthening activities at least twice a week.
Resistance training is particularly vital for counteracting bone loss with aging and preventing osteoporosis. Essential nutrients for bone health include adequate intake of calcium and vitamin D, particularly before the age of 30 to maximize bone density.