Building and maintaining strong bones should be a priority for everyone, from children to seniors. This article discusses what exercises and foods are necessary for good bone health, to keep your bones in top shape.

We don't usually start thinking of bone health until we start getting older and experience pains and aches. However, it's important you start taking care of your bones from an early age. After all, healthy bones don’t just help support our movements–they are also connected to good health in a myriad of ways- from maintaining proper posture to reducing the risk of osteoporosis (bone disease). Read on for more information about how bone nutrition from food can help build strong bones, along with exercise for strong bones.

Importance of Nutrients and Exercise for Bones

As we age, our bones may become more susceptible to fractures, breaks, and loss of density. This is why it's crucial to ensure we're consuming nutrients like calcium and vitamin D, and engaging in regular exercise to maintain proper bone health. Along with bone nutrition, exercises like walking and jogging can:

  • Stimulate the production of new bone tissue.
  • Promote bone growth.
  • Strengthen bones and muscles.
  • Improve balance and coordination.

Type of Nutrients For Healthy Bones

Listed below are the top nutrients for bone health and their food sources:

1.  Calcium

Calcium plays a vital role in building and maintaining strong bones, muscle strength and heart performance. A deficiency of calcium in the bloodstream causes the body to draw from our bone stores, resulting in bone thinning.

Food sources of calcium include:

  • Soya beans
  • Milk, cheese and other dairy foods
  • Green leafy vegetables like cabbage
  • Nuts

2.  Vitamin D

Vitamin D is a nutrient important for strong bones as it aids in the absorption of calcium, ensuring its transportation to the bloodstream. Additionally, it plays a key role in regulating optimal levels of calcium.

Our bodies have a fascinating ability to produce vitamin D. This occurs when sunlight triggers a chemical reaction in our skin, resulting in the generation of vitamin D3. Our body then takes this raw form and converts it into the active form of vitamin D, ready to power our bodily functions.

Food sources of Vitamin D:

  • Oily fish, such as sardines and mackerel
  • Egg yolks
  • Fortified foods

3.  Magnesium

Magnesium is one of the most important nutrients for bone health as it plays a crucial role in ensuring proper regulation of calcium and vitamin D. You can improve your bone mineral density and reduce the risk of fractures and osteoporosis by incorporating magnesium-rich foods into your diet.

Food sources of magnesium:

  • Legumes
  • Whole grains
  • Green vegetables (collards, okra)
  • Seeds (poppy, sesame)
  • Nuts

4.  Vitamin K

Vitamin K is a nutrient important for strong bones as it plays a vital role in the production of bone proteins, which are crucial for maintaining strong bones.

Food sources of vitamin K:

  • Green leafy vegetables, including kale, spinach, broccoli, cabbage, lettuces
  • Soybean oil
  • Smaller amounts in meat, cheese, eggs

5.  Phosphorus

Phosphorus plays a crucial role in the development of strong bones and teeth. Working closely with calcium, these two essential nutrients collaborate to ensure optimal skeletal health.

Major food sources of phosphorus include:

  • Whole grains
  • Dairy products like cheese, yoghurt
  • Red meat
  • Fish
  • Eggs
  • Nuts

Exercises for Healthy Bones

Performing a blend of the following bone strengthening exercises can reduce the risks of osteoporosis and bone fractures:

1.  Weight-bearing exercises. These exercises for osteoporosis exert a force on bones, stimulating them to work more rigorously. Examples are:

  • Brisk walking
  • Jogging or running
  • Stair climbing

2.  Resistance training exercises: These bone strengthening exercises, such as weight lifting, involve adding resistance to movement. This increases the workload on muscles and bones, making them stronger. These involve:

  • Free weights
  • Resistance bands
  • Pushups and pullups

3.  Balance training: This exercise for strong bones is crucial for older adults as it enhances balance and reduces the risk of falls. Examples include:

  • Walking on an unstable surface (like a wobble board)
  • Step-ups
  • Lunges

Daily Requirements of Nutrients

Listed below are the recommended dietary allowance for the different nutrients required for bone health:

Nutrient

Gender/Age

RDA / day

Calcium (mg)

Men

1000

Women

1000

Children (4-9 years)

550-650

Children (10-12 years)

850

Teens (13-18 years)

1000-1050

Vitamin D (IU)

All

600

Magnesium (mg)

Men

385

Women

325

Children (4-9 years)

155-215

Children (10-12 years)

255-270

Teens (13-18 years)

325-405

Vitamin K (mcg)

Men

120

Women

90

Children (4-8 years)

55

Children (9-13 years)

60

Teens (14-18 years)

75

Phosphorus (mg)

Men

700

Women

700

Children (4-8 years)

500

Children/Teens (9-18 years)

1250

Safety Precautions

Taking care of your physical health is important, and incorporating bone strengthening exercises and nutritious foods into your daily routine is a great way to achieve that. However, it is crucial to remember that one size does not fit all, especially when it comes to fitness. Before starting any exercises for osteoporosis or adding specific bone nutrition to your diet, it's essential to consult with your doctor who will determine the right approach for you.

Conclusion

All in all, it’s never too late to start taking care of your bones and give them the attention they deserve. If you have any questions about bone nutrition and how to support bone health through exercise or nutrition, don’t hesitate to speak with a healthcare provider. No matter which nutrients or exercises for osteoporosis you ultimately decide to include in your routine, the key takeaway is that bone health is essential in living a long and healthy life; making an effort today can lead not just to the benefits of strong bones but physical wellbeing for many years into the future!