30 simple things you can do daily to boost your bones

By now, it’s clear that staying active is one of the most important things you can do to keep bones strong. That’s why it’s so key to find an activity that you absolutely love. Figure out what it is. Try a boxing class, sign up to run a 5k, grab your neighbour and try to find fun new walking routes in your area. “If you find a load bearing exercise that you truly enjoy and you can easily fit into your schedule, you will be much more likely to repeat it on a daily basis,” says Dr Lin. And consistency is what will build bones.

Peak bone mass happens before age 30, says Dr Alland. “Many of the interventions discussed to prevent osteoporosis and promote bone health should be implemented when you are younger,” he says. If you have an adolescent at home, make sure they’re getting about 1300 mg of calcium through food and 600 IU of vitamin D per day.

“I hear all the stories about patients tripping over toys, slipping on waxed floors and tripping in the middle of the night going to the bathroom,” says Dr Lin. Keep the floors tidy, use non-slip bath mats, and set up night lights in strategic areas to help avoid a fall.

There are countless reasons to stop smoking. Preserving your bones should be high up on that list. “Smoking cigarettes can drastically decrease your bone density,” says Dr Bruene.

Learn how your body heals itself after you quit smoking. 

Foods like almonds, cashews and peanuts are good sources of magnesium, a mineral that improves the structure of bones. It’s also “integral for bone absorption of calcium,” explains Dr Bruene. (Consider this: up to 60 percent of the magnesium in your body is housed in your skeleton, according to the National Institutes of Health’s Office of Dietary Supplements.)

You may not think you have enough time for yoga, but you don’t need a lot. It’s worth the effort because just 12 minutes of a daily yoga practice helped patients improve the bone mineral density in their spine, hips and femur, found a 2016 study in Topics in Geriatric Rehabilitation.

Avoid taking excessive calcium supplements, warns Dr Bruene, who notes that some research suggests it can lead to early heart disease. Case in point: A study published in 2016 in the Journal of the American Heart Association found that higher dose calcium supplements were associated with an increased risk for a build-up of calcium in the arteries. Avoid consuming more than 2,000 mg of calcium a day, adds Dr Alland.

One of the main ways your body manufacturers vitamin D is through your skin via sun exposure. That’s why Dr Bruene recommends spending time outside in the sun to boost your vitamin D level naturally. That said – you should still wear sunscreen every time you’re out. SPF doesn’t eliminate all UV rays, so some still reach your skin, which is why you can still maintain D levels even while wearing SPF, the Skin Cancer Foundation points out.

You’ve heard that women should have no more than one alcoholic drink per day; for men, it’s two per day. Another reason to stay under that limit is for your bones. “Three or more alcoholic beverages a day for a long period of time interferes with bone formation, causing thin and fragile bones,” says Rosas-Osnaya. (Not to mention potential falls and fractures). If you drink, stick to a moderate amount per day.

There’s something to be said about moving your body more throughout the day – outside of the gym. Dr Alland recommends getting a pedometer (you can also use an app on your phone or a fitness tracker) to challenge yourself to get as many steps in the day you can.

Here’s what happens to your body once you start walking 10,000 steps a day.