4 nutrients and 4 exercises to have strong bones

Diet and physical exercise are the keys to ensuring the strength and health of our bones. Here are the essentials you need to include in your daily routine and how they can help your locomotive system.


Did you know that we only fill our calcium reservoirs up to the age of 30? After that age, it is indispensable to include this mineral in our diet since otherwise, our body will use the calcium we have stored, which may lead to certain disorders such as osteoporosis.

One of the main sources of calcium is dairy products, but there are other foods that will provide you with even more calcium than milk: almonds, sesame, Brussels sprouts or tofu.


Phosphorus is the sixth most abundant mineral in the human body, and 80% of it is found in the structure of our bones and teeth. As it is essential, it is key to keep reserves covered. Nuts (almonds and walnuts) and whole grains are some sources of phosphorus. In addition, these foods are anti-inflammatory, so they will help you maintain a suitable diet if you suffer from arthritis.


It is essential for bone mineralization and is involved in the exchange of calcium and phosphorus between our bones and tissues. Moreover, magnesium is indispensable for calcium to bind properly and not be deposited in the form of stones. You can include it in your diet with foods such as oat, soy or brown rice. You can also take brewer's yeast.

Vitamin D

Vitamin D is essential as it ensures the absorption of calcium. We normally synthesize this vitamin when we are exposed to direct sunlight, but we can also obtain it through diet.

Salmon, sardines, egg yolk and some fish oils, such as cod liver oil, are good sources of vitamin D.

Activities that will help your locomotive system:

  • Walk at a good pace for 20 minutes every day.
  • Practice yoga, as it will help you strengthen your muscles.
  • Dance to improve your coordination and balance too.
  • Swim so that your joints will not suffer the impact against the ground caused by other sports, while also strengthening your muscles as you exercise in the water.

In addition...

  • Maintain a good position in day-to-day activities (bending down, lifting weights, at the computer...).
  • Watch your weight and avoid being overweight, as it means extra effort for your skeleton.
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