Posted on 9 May 2023

How to strengthen your bones quickly

There are no shortcuts to building bones, but here are some effective strategies to strengthen bones for anyone of any age.

Keeping your bones strong and healthy is crucial for overall well-being and longevity. Why invest in keeping your bones strong? Doing so can help you prevent osteoporosis, recover from an injury, or enhance athletic performance.

So, what can you do to build stronger bones? Here are some proactive and practical steps and strategies you can use to improve bone health and strengthen your bones quickly.

Consume a calcium-rich Diet:

Even kids know that calcium is a vital mineral for bone health. It provides the structural foundation of bones.

To build stronger bones, be sure to incorporate calcium-rich foods into your diet. Great sources of calcium are dairy products, leafy greens, tofu, and nuts. You’ll also find calcium from fortified foods, including cereals.

Every adult serious about building bone health should get the recommended daily intake of 1,000 to 1,200 milligrams of calcium.

Vegetarians and vegans may struggle to get the calcium they need from their diet alone, so could benefit from taking a supplement each day.

Get more vitamin D!

Vitamin D plays is essential for calcium absorption and bone health, so get as much as you need!

Be sure to spend time outdoors to support the natural production of vitamin D. During the autumn, winter, and spring or consider taking a vitamin D supplement.

Vitamin D is also be found in some foods, including fatty fish and egg yolks. You’ll also find that vitamin D is added to some foods.

Do weight-bearing exercises:

Scientists have established that regular weight-bearing exercises promote bone density and strength.

Walking, jogging, dancing, hiking, and stair climbing stress your bones, which stimulates them to become stronger.

Try to perform at least 30 minutes of weight-bearing exercise most days of the week.

Include strength training:

As well as exercise that impacts your bones, strength training can help, too.

Of course, strength training isn’t for everyone, but incorporating resistance exercises such as weights or resistance bands into your routine can help build stronger bones.

You’ll want to exercise major muscle groups, so exercises like squats, lunges, push-ups, and overhead presses are best.

The advice from the experts is to start gently with light weights and gradually increase intensity.

Stop sitting down and stay active!

Sedentary lifestyles can impact bone health, so get up and stay active!

We all love a sit-down, but try to take frequent breaks from sitting down and exercise throughout the day. Don’t worry, you don’t need to run or cycle ride; instead, incorporate stretching exercises, get up and move, and go out for short walks.

The key is to exercise regularly, so build it into your life if you can.

Stop smoking and cut down on drinking

Smoking and drinking too much alcohol consumption can weaken bones and make fractures more likely. For better fones, focus on stopping smoking and cutting down on alcohol.

It’s not easy, but help is available from your local GP and stop smoking services.

Get serious about sleep

Our bodies and bones rebuild while we’re asleep, so getting 8 hours is essential/

Getting enough sleep isn’t just good for bones but for overall wellbeing. Try and get between 7 to 9 hours of quality sleep each night.

Chat with your doctor

If you’re worried about your bone health, then chat with your doctor. They can provide personalized advice, do any necessary tests, and recommend supplements to help optimise your diet and ensure you get the vitamins and minerals your body needs.

Can you build bones quickly?

Building stronger bones is a lifelong process that requires a combination of healthy lifestyle choices.

But, by including a calcium-rich diet, weight-bearing exercises, strength training, and avoiding harmful habits, you can improve bone health and strengthen your bones quickly. The key is to commit to building stronger bones and doing these things every day.

At Stronger Bones, we’re committed to building Britain’s bone health. We offer the UK’s best range of bone health supplements and bone health vitamins at the best prices. Shop online and spend over £25 to get free shipping.

Join our community

We’re creating a community committed to building stronger bones, would you like to join?

Sign-up to receive the latest information, offers, and advice from Stronger Bones.

Stronger Bones boxes