10 Ways to Build Strong Bones with Food and Exercise

The saying “your body is your temple” is pretty apt when it comes to looking after the health of the body. It’s so important to ensure you are active and eating a balanced diet in order to both look good and feel good.

Looking at the structure of the body, it’s quite fitting to say that the bones make up the architecture of the body aka your temple. Without a strong architecture you can be sure the temple will collapse. Such an allegorical comparison between the body and a temple is a great example in order to understand the importance of taking care of the bones within the body.

As we age, the body loses bone density which may develop into osteoporosis, a condition that’s weakening the bones (structure) that’s keeping the body up.

The statistics regarding fractures or broken bones due to osteoporosis is frightening to say the least. About half of most women over 50% of every man will break or fracture a bone because of this disease.

Below you will find 10 tips regarding bone building exercises and nutrition that increase bone density:

1. Enjoy the Outdoors

Spending time in the sun allows the skin to manufacture Vitamin D which is needed for adequate calcium absorption. Calcium is a mineral needed to build strong bones.

You can kill two birds with one stone by being active while outdoors, hiking, playing tennis or even just taking an afternoon stroll are all activities that strengthen the bones in the body.

2. Consume Milk and Other Dairy Products

Milk, cheeses, yogurts etc. are one of the best sources of calcium. Calcium consumption is crucial for healthy bone maintenance.

Many milk products have been fortified with extra vitamin D to aid in the absorption of calcium.

3. Green Leafy Vegetables

Green leafy vegetable don’t just keep the pounds down and provide fiber, they are also packed with calcium.

Many green vegetable come with the added benefit of containing vitamin K and potassium which prevents the loss of calcium within the bones.

Broccoli, kale and spinach are all excellent sources of calcium and other minerals.


4. Fish

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Fish products are natural sources of omega oils and protein, but they’re also full of calcium as well

Canned fish, when eaten with the bones, such as salmon or sardines, provide optimum calcium for the body.

Mackerel and other oily fish types are also full of vitamin D.

5. Keep Alcoholic Beverages to a Minimum

Excessive and long-term consumption of alcohol is detrimental to the body on the whole, including the bones!

Alcohol affects the hormone production cycles in the body which prevents the absorption of vitamins, leading to the under-absorption of calcium.

When drinking, limit consumption to one unit a day.

No more than 7 units in a week for women and 10 units a week for men.

6. Drink less Caffeine


As with alcohol, caffeine interferes with the absorption of calcium by the body and bones.

By preventing the absorption of vitamin D and essentially calcium, caffeine consumption may lead to bone loss.

Moderate consumption, which is 1 cup per day for women and 2 for men are ok to drink.

7. Draw up An Exercise Plan

Exercise and being active is imperative when building bone mass as you age.

Weight bearing options are the best to prevent bone loss.

Walking, running and weight-lifting are all beneficial in building stronger bones.

Exercise improves balance and posture on the whole, which may prevent falls that can fracture or even break already fragile bone structures.

8. Vary the Various Strength Training Exercises

Weight bearing and resistance activities stimulate the bone and strengthen it; as such it’s important to constantly change the various exercises available.

Keeping the workouts different every now and then allows the body to force the bones to rebuild and strengthen when faced with a new exercise or activity.

If the same repetitive exercises are repeated over and over the bone stays at the same level of strength, therefore it’s advisable to increase intensities and reps as per every individuals capacity.


9. Increase Cardio Workouts

Cardio workouts have been proven to be the best exercise for blasting belly fat.

Fat around the middle of the body i.e. belly fat, has been associated with having a lower bone density. As such, increase cardio workouts to reduce belly fat and lower the risk of osteoporosis. • Aerobics, running, skipping and even climbing stairs are great cardio activities to enjoy.

10. Take up a sport!

Enjoying a sport activity counts as exercise in a major way.

Many don’t enjoy the confines of exercising in a gym and use that as an excuse to stay inactive…why not rather take up a sport you enjoy as a way to be active and build bone density and strength.

Tennis, squash, jogging and long-distance running is all options of making a sport work for you towards becoming more active. Through this, you will get the heart rate pumping as well, reducing the risk of developing fat around the belly area

Hope you can find useful things to improve your bones!