Building STRONGER Bones: Exercise and Nutrition Tips

Building STRONGER Bones: Exercise and Nutrition Tips

Building stronger bones through nutrition and exercise is essential for maintaining overall bone health, preventing osteoporosis, and reducing the risk of fractures.  Here are some key strategies to help you achieve stronger bones:

Calcium Intake

Calcium is a crucial mineral for bone health.  Include dairy products, fortified plant-based milk, leafy greens (like kale and broccoli), and calcium-rich foods in your diet.

The recommended daily intake of calcium for adults is around 1000-1300 mg of calcium. 

Vitamin D

Vitamin D is essential in calcium absorption.  Safely spend time in the sun, as your skin produces vitamin D when exposed to UVB rays. 

Include foods like fatty fish (salmon, mackerel), fortified cereals, and supplements as needed


Protein is vital for bone structure and maintenance.  Include lean meats, poultry, fish, dairy, beans and nuts in your diet.  


Magnesium plays a role in bone mineralization.  Incorporate magnesium-rich foods like nuts, seeds, whole grains, and leafy vegetables.  

Vitamin K

Vitamin K is involved in bone metabolism and can be found in foods like leafy greens, broccoli and brussel sprouts.


Phosphorus is another essential mineral for bone health.  It can be found in dairy products, meat, and some whole grains.

Limit Caffeine and Alcohol

Excessive caffeine and alcohol consumption can negatively affect bone health.  Consume them in moderation.  

Avoid Smoking

Smoking can weaken bones, so quitting or avoiding tobacco is essential for bone health.

Stay Hydrated

Dehydration can lead to mineral imbalances and affect bone health.  Ensure you drink an adequate amount of water. 

Weight-Bearing Exercise

Weight-bearing and resistance exercises, such as walking, jogging, weight lifting, and bodyweight exercises, help stimulate bone growth and strengthen bones



Balance and Flexibility Exercises

Activities like yoga, pilates, and tai chi improve balance and coordination, and can help reduce the risk of falls and fractures.  

Consult a Healthcare Professional

If you have specific concerns about bone health or if you’re at a higher risk of osteoporosis, consult with a healthcare professional.  They can provide personalized guidance and may recommend bone density testing.  

Remember that building stronger bones is a long-term process, and it’s essential to maintain a healthy lifestyle throughout your life.  The combination of a balanced diet and regular exercise is key to achieving and maintaining strong bones.

We are here to help!  We can help design you a personalized exercise program to help improve your bone health and strength.  Preventative measures to maintain and improve bone health, through exercise, posture optimization, and movement strategies, are important.  Please feel free to contact us if you need assistance in implementing any of these strategies.  

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