8 Steps to Improve Your Bone Health

8 Steps to Improve Your Bone Health

Here are eight effective steps that will help you to improve your bone health.

  1. WEIGHT LIFTING: Weight-bearing workout is crucial for new bone formation. Researchers at the Bone and Joint Injury Prevention and Rehabilitation Centre in Michigan discovered the best bone-building exercises included jumping for the lower body, and racquet sports such as tennis for the upper body.
  2. REST IS ESSENTIAL: Road cycling on consecutive days can increase bone resorption (breakdown). Rest periods are vital to stimulate bone growth — so mix up your training with weight-lifting exercise and include downtime.
  3. EAT CALCIUM-RICH FOODS: Calcium from dairy foods is readily absorbed, and the protein-rich content of milk and yogurt makes them perfect for cyclists. Milk is useful for post-workout recovery thanks to the combination of protein and sugars, plus it replaces calcium and sodium lost in sweat.
  4. GET SOME SUNSHINE: Our body can’t absorb calcium without the help of vitamin D. Ninety per cent of our vitamin D is obtained from sunlight exposure, so try to expose face, arms, and hands for 10-15 minutes a day from April to September, and consider a supplement during winter months.
  5. MAINTAIN A HEALTHY WEIGHT: Obesity and low body weights are bad for bones. Being lean is fine, but avoid extreme dieting practices or unnaturally low body weight.
  6. DON’T SMOKE Smoking is bad for for your bones and your health in general. Enough said.
  7. DON’T DRINK TOO MUCH ALCOHOL: Drinking too much alcohol interferes with calcium absorption and heavy drinking has been associated with a greater risk of osteoporosis.
  8. CONSIDER A BONE DENSITY SCAN: If you have a family history of osteoporosis or have often suffered fractures, talk to your GP about whether you need a bone scan.

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Written by Jenny Nickelson

Jenny Nickelson has been a sports enthusiast since childhood. Because of her deep love to water, she started training swimming in early years. Today she swears on variety and does it all: from swimming, running and cycling to fitness, skiing, dancing and mountaineering.


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