5 Tips for Strong Bones: Building a Foundation for Lifelong Musculoskeletal Health

5 Tips for Strong Bones: Building a Foundation for Lifelong Musculoskeletal Health


Strong bones are essential for maintaining a healthy and active lifestyle throughout our lives. As we age, the importance of bone health becomes even more significant. Bone health impacts our mobility, longevity, and well-being. Fortunately, there are simple yet effective ways to support bone strength and prevent conditions such as osteoporosis. In this article, we will discuss five valuable tips to help you establish a solid foundation for lifelong musculoskeletal health. Whether you're in Calgary or anywhere else, these tips are universally applicable. These tips also promote strong bones and improve longevity.

Tip 1: Proper Nutrition

A balanced diet plays a crucial role in maintaining strong bones. Your diet should include sufficient calcium and vitamin D, as these nutrients are essential for bone formation and calcium absorption. Dairy products, leafy greens, and fortified foods are excellent sources of calcium. Vitamin D can be obtained from fatty fish, eggs, and fortified cereals. A balanced diet rich in fruits, vegetables, meats, and whole grains will provide the necessary nutrients for optimal bone health.

Tip 2: Regular Weight-Bearing Exercise

Engaging in weight-bearing exercises regularly helps strengthen bones and improve musculoskeletal health. Weight-bearing exercises are exercises that require you to support your body weight while performing them. Examples include walking, jogging, dancing, and hiking. Aim for at least 30 minutes of weight-bearing exercise most days of the week. Remember, even simple activities like climbing stairs or gardening can make a difference. These activities also contribute to your overall bone strength. These exercises are beneficial for osteoporosis because they help to improve muscle strength and balance. They can also reduce the risk of falls and fractures. For even better results, weight lifting using as much weight as you can safely has been shown to improve bone density and help prevent osteoporosis.

Tip 3: Avoid a Sedentary Lifestyle

Prolonged sitting or leading a sedentary lifestyle can weaken your bones and negatively impact musculoskeletal health. Incorporate more movement into your daily routine. Take frequent breaks from sitting, stretch regularly, and make an effort to stay active throughout the day. Remember, small changes such as taking the stairs instead of the elevator or going for short walks during your lunch break can have a significant positive impact on your bone health.

Tip 4: Maintain a Healthy Body Weight

Maintaining a healthy body weight is vital for strong bones. Excess body weight can strain the bones, increasing the risk of fractures. On the other hand, being underweight can also weaken bones and contribute to osteoporosis. Strive for a balanced weight that is appropriate for your body type and height. Combine a healthy diet with regular exercise to achieve and maintain a weight that supports your bone health.

Tip 5: Seek Osteogenic Loading At BioStrong

Osteogenic loading at BioStrong is a cutting-edge treatment that stimulates bone growth and strengthens musculoskeletal health. This safe and non-invasive therapy involves applying specific forces to the bones, promoting bone growth. Calgary residents looking to improve bone strength, balance and longevity can explore BioStrong’s osteogenic loading facility. BioStrong offers specialized BioDensity equipment and personalized guidance to help individuals enhance their bone density, balance and overall musculoskeletal well-being.


Building and maintaining strong bones is crucial for a healthy and active life as well as longevity. By following these five tips—adopting a nutritious diet, engaging in weight-bearing exercises, avoiding a sedentary lifestyle, maintaining a healthy body weight, and considering osteogenic loading at BioStrong—you can lay a solid foundation for lifelong musculoskeletal health. Remember, these tips are not limited to Calgarians but can be incorporated into anyone's lifestyle, regardless of their location. Prioritize your bone health today, and enjoy the benefits of strong bones and enhanced longevity. Looking to give BioStrong a try? Book your free session today!

About Calgary:

Located in Western Canada in the province of Alberta. Situated in the foothills of the Canadian Rocky Mountains, Calgary offers views of both mountain peaks and rolling prairies. The city of Calgary offers the energy of a large metropolitan area with a welcoming and connected community.

By BioStrong | Jun 29, 2023 |




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