Our bones provide the framework for the body, keep us moving, protect vital organs, and store essential minerals. But bone health isn’t something to think about only as you age. Building and maintaining strong bones is important at every stage of life. Use this simple checklist to help keep your skeleton strong and resilient.
Nutrition for Strong Bones
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Calcium: To help keep support strong bones, get the recommended daily value of calcium from both food sources and supplements like Viactiv Calcium Soft Chews (which also contain Vitamin D and K, see below):
- Ages 18-49: 1,000 mg/day (increases to 1,300 mg/day during pregnancy and breastfeeding)
- Over 50: 1,200 mg/d
- Talk to your child’s pediatrician for children under 18
- Vitamin D: Supports calcium absorption—get safe sun exposure and consider supplements (600–800 IU daily, or as advised)
- Protein: Eat enough lean protein (chicken, beans, tofu, fish) to support bone density
- Magnesium, Vitamin K, and Zinc: Round out your diet with leafy greens, nuts, seeds, and whole grains
Movement & Exercise
- Weight-bearing exercise: Walking, dancing, or jogging to strengthen bones
- Strength training: Lifting weights or using resistance bands at least 2–3 times per week
- Balance & flexibility: Yoga, Pilates, stretching or tai chi to reduce fall risk and improve mobility
Lifestyle Choices
- Limit alcohol: Excessive drinking weakens bones
- Avoid smoking: Smoking reduces bone mass and slows healing
- Get enough sleep: Quality rest helps your body rebuild and repair
Prevent & Medical Care
- Bone density screening: Especially for women 65+ and men 70+, or earlier if you have risk factors
- Know your risk factors: Family history, low body weight, certain medications, previous fractures or conditions like osteoporosis
- Talk with your doctor about your bones: Ask about supplements, medications, or screenings based on your age and health
Everyday Habits
- Stay hydrated: Water helps transport nutrients to your bones
- Limit soda & processed foods: High sodium and phosphates can leach calcium
- Mind your posture: Sitting tall and standing straight can prevent bone and joint strain
Strong bones are built through a combination of nutrition, movement, lifestyle habits, and prevention. Start small by checking off just a few of these items each day. Your future self will thank you with more energy, resilience, and mobility for years to come.
