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Four Steps toward Stronger Bones

Apr 27, 2012

Thirty years ago, most people thought osteoporosis and broken bones were simply a part of normal aging. According to the National Osteoporosis Foundation, that view has changed and researchers today know a lot about how to protect the health of bones. One is never too old or too young to improve the health of your bones and to celebrate National Osteoporosis Prevention Month this May, consumers can their bones the strength they need by starting a healthy nutrition and fitness regimen.

“It is never too late to build up bone density,” said Mark Dees, Owner with Fitness Together in Timonium. “Incorporating important vitamins, calcium and regular exercise into our daily routines can make a huge difference in how our bones are affected later in life.”

Dees offers four steps to help Baltimore consumers build stronger bones:

  • Perform Cardio and Strength Training Exercises: It has been scientifically proven that muscle mass correlates with bone mineral density. Performing daily cardio and strength training exercises that utilize bones and muscles to support full-body weight is invaluable for boosting bone density.
  • Eat Calcium-Rich Foods: The most abundant mineral in the body, calcium is a critical mineral in the diet for bone health and adequate daily calcium intake is a must when it comes to osteoporosis prevention and treatment. Aim for consuming 1200 mg/day from food sources including fat-free plain yogurt, fat-free or low-fat milk and cheeses, tofu, soybeans, collard greens, kale, broccoli and almonds.
  • Increase Vitamin Intake: Along calcium is the sister mineral for boosting bone health; vitamin D. Calcium actually depends on Vitamin D for absorption and transport to the bones. Your body can make Vitamin D with the help of sunlight but for those of us in northern climates, the best food sources are fatty fish including salmon, herring, mackerel and sardines, and dairy products like milk, soy milk and yogurt.
  • Protect with Protein: If you do not consume enough protein in your diet, research shows that you may be shorting your bone strength. Aim for including a source of lean protein at every meal and also enjoy moderate amounts of high-quality proteins including white meat turkey and chicken, fish, egg whites, fat-free and low-fat milk and cheeses, beans and nuts.


Schedule a complimentary fit evaluation so we can get to know you and your goals and build you a customized training program to reach them.