Read Time: 3 minutes

Most people know bone density is important.

But not everyone knows what that actually means or what to do about it.

Bone density refers to how strong and mineral-rich your bones are. When bone density drops too low, bones can become thinner, weaker, and easier to fracture.

Today, I’ll walk through the main things to focus on if you want to build stronger bones, reduce fracture risk, and stay active as you age.

The real problem with low bone density is that it greatly increases our risk for fracture as we age.

But low bone density usually does not have symptoms until it becomes a problem.

Many people do not know they have it until they break a bone from a fall that should not have caused a fracture.

Being proactive about it is the best way to prevent fractures and stay independent as you age.

Bone density can decline for many reasons, including:

Some of these are medical. Others are lifestyle-related.

The good news: the biggest daily habits are still under your control.

Your bones need a reason to stay strong.

That reason is load.

Walking is great for your heart, joints, mood, and general health. But walking by itself is usually not enough to build bone density.

The best starting point is progressive strength training.

That means gradually getting stronger over time.

A few good starting points exercises are:

You do not need to train like a powerlifter.

But slowly adding weight or difficulty over time can make a big difference.

Bones also respond well to impact.

This can include stairs, hills, faster walking, step-downs, hopping, jogging, or jumping.

But impact needs to match the person.

If you already have osteoporosis, a fracture history, pain, or balance problems, do not suddenly start jumping. Build strength first and progress carefully.

Balance training is also part of bone health.

It may not build bone the same way lifting does, but it can reduce fall risk.

You can learn more about balance training HERE.

Nutrition will not replace strength training.

But poor nutrition can hold your bones back.

The big three are:

Protein, calcium, and vitamin D.

Protein helps preserve muscle. Muscle helps protect bone, improve balance, and keep you moving well.

Try to include protein at each meal:

Calcium is one of the main minerals stored in bone.

Good sources include:

Vitamin D helps your body absorb calcium and supports muscle function.

You can get it from sunlight, fatty fish, egg yolks, fortified foods, or supplements if needed.

If you are concerned about bone density, it may be worth asking your doctor to check your vitamin D level instead of guessing.

Supplements can help when they fill a real gap.

The most common ones to consider are:

But supplements are not the foundation.

The foundation is still:

Lift. Eat enough protein. Get enough calcium. Check vitamin D. Reduce fall risk.

Osteoporosis medications can be very useful.

For some people, they can be very helpful.

But for most people, the preferred starting point is still exercise and nutrition.

Not because medications are bad.

But because strength training, protein, calcium, vitamin D, and balance work improve more than bone density.

They also improve strength, confidence, coordination, and long-term independence.

Medication may be part of the plan.

But your body still needs the basics.

Bone density is not built by one supplement.

It is built by repeated signals over time.

Load your body.

Feed your body.

Build muscle.

Practice balance.

And if your risk is high, talk to your doctor about whether testing or medication makes sense.

The goal is not just stronger bones.

It is a stronger, steadier, more capable body.

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.