4 Things to do to Build Stronger Bones

As people get older, particularly as they approach their mid-thirties, their bones begin to lose density which is a strong risk factor for the development of hollow brittle bones, a condition known as osteoporosis, which could further lead to individuals having much more easily broken bones. Although this process occurs naturally, you can take some steps to protect your bones and ward off osteoporosis. Read on for details and explanations:


  1. Regular Exercise

Regular exercise is one of the factors that contributes to the development of strong bones that stay strong for longer. This is important because as noted earlier, bones begin to deteriorate after people hit their mid-30’s, usually leading to osteoporosis—when bones begin to hollow out. However, people who start exercising form when they are much younger and keep it up for longer, face a much reduced risk of osteoporosis in their later life.

You don’t have to hit the gym to get the exercise you need; there are a number of exercises such as squats, push-ups and sit-ups that could be done at home, and in addition to these, you could take up a sport such as tennis or soccer which are both proven to have immense weight loss benefits. One point to note, though, is that when you work out, only the activated bones will receive any benefits so you should aim for a full body workout as much as possible.

  1. Eat lots of Calcium

To be precise, for people aged 19-50, 1000 milligrams of calcium is recommend per day. This is important because if the body does not get the right amount of calcium it needs, it will make up for the deficit by obtaining this calcium from the bones.

Some excellent sources of calcium include milk, cheese, yogurt and dark green vegetables. You could also take supplements if you need to.

  1. Vitamin D

Vitamin D on its own doesn’t have much of an effect on bones but it’s primary effect is in enhancing the absorption of calcium, so you should always make sure that you combine your calcium with vitamin D.

Some excellent natural sources of vitamin D are fish such as salmon or tuna and eggs, but an even more natural way to get vitamin D is simply by spending some time in the sun, which stimulates the release of vitamin D in the body.

  1. Vitamin K

Although the precise link between vitamin k and bone health is not clear, studies have observed that low levels of vitamin K seem to come with correspondingly with low bone density levels. It won’t hurt to make sure you get the recommended daily allowance of vitamin K, to ensure that your bones are in the best condition. Dark greens such as brussels sprouts, spinach and some types of lettuce, are excellent sources of vitamin K.


You could think of building strong bones today, as an investment in the health of your body in the future. Be sure to get as much calcium, vitamin D and vitamin K as you need, and don’t forget to exercise as much as possible.

A personal fitness trainer might be able to offer you some more guidance to help you achieve your fitness goals, and if you would like to hire one, we would be glad to connect you with someone you can trust. Please contact us at:

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