Building Strong Bones for Life: Your Guide to Nutrition & Physical Therapy

Building Strong Bones for Life: Your Guide to Nutrition & Physical Therapy

by Julie Mahler, MS, RDN, CD

Staying strong, active, and independent at every stage of life starts with a solid foundation. Your bone health is a critical component of your overall well-being, and the choices you make today can help prevent fractures and mobility issues down the road.

From childhood through our older years, our bones are constantly changing. Achieving strong bones early in life sets the stage for lifelong strength, while maintaining them as we age is crucial for preventing conditions like osteoporosis and reducing the risk of falls and fractures.

The good news? Supporting your bones is easier than you might think. It comes down to two powerful pillars: proper nutrition and targeted physical activity. Let’s break down how you can build and maintain healthy bones for life.

Move It or Lose It: How Physical Therapy Strengthens Bones

Physical therapy isn’t just for recovery—it’s a powerful tool for prevention. Here’s how it helps:

• Strengthens Bones: Weight-bearing and resistance exercises stimulate bone formation, helping to maintain or even increase bone density.
• Builds Muscle: Strong muscles support your skeletal system and improve overall fitness.
• Boosts Balance & Stability: Specially designed exercises enhance coordination and reduce the risk of falling: a major cause of fractures.
• Improves Posture & Reduces Pain: Techniques like the Meeks Method can correct posture and alleviate pain associated with bone-related conditions.

Recommended Exercises for Bone Health:

• Weight-Bearing Activities: Walking, brisk walking, stair climbing
• Resistance Training: Dumbbells, resistance bands, wall push-ups
• Balance & Coordination Exercises: Improve stability and confidence
• Jump Training: For those who can tolerate it, daily jumps can boost bone density

Feed Your Bones: Key Nutrients & Foods

Just as important as exercise is what you put on your plate. Here are the bone-building all-stars:

Vitamin D: Without enough Vitamin D, your body can’t absorb calcium effectively. Get your dose from sunlight, fortified foods, or supplements as needed.

Healthy Dietary Pattern: A diet rich in low-fat dairy, whole grains, fruits, and vegetables—and low in processed foods—is linked to better bone health.

Calcium: We all know that milk is a great source of calcium, but you may be surprised by all

the different foods you can work into your diet to reach your daily recommended amount of calcium. Use the guide below to get ideas of additional calcium-rich foods to add to your weekly shopping list:

Foods to Limit

A high-sodium diet can cause your body to lose calcium. Try to avoid:

• Salty snacks & processed meats
• Canned soups & pickles
• Restaurant entrees

Your Partners in Bone Health

Whether you’re looking to prevent bone loss or manage an existing condition, a personalized plan can make all the difference. At IRG Physical Therapy - Gateway, our certified dietitian and physical therapists work together to create a program tailored just for you—combining the right exercises with smart nutrition. Give us a call to get started.