Health Made Simple

5 Bone Strengthening Activities That Complement Your Diet

If you're a hardworking individual, it's high time to reconsider your dietary choices, particularly your calcium intake.

In the whirlwind of deadlines, meetings, and having a personal life, many working adults often overlook a crucial aspect of their health - their bone health. Amidst the hustle and bustle of the workday, it's easy to forget that our bones are the very framework that supports us, quite literally.

If you're a hardworking individual, it's high time to reconsider your dietary choices, particularly your calcium intake. This is especially true if you have a physically-demanding job.

Turns out, something as simple as adding more calcium into your diet and engaging in bone-strengthening activities can work wonders. With this, let’s explore how combining these activities with a calcium-rich diet can transform your overall health and lifestyle.

Why is Calcium Important?

Calcium is a mineral that your bones need to stay strong and healthy. It helps to maintain strong teeth, prevent injuries, and plays a role in the proper function of the heart, muscles, and nervous system.

Boosting your daily calcium intake doesn't necessarily mean overhauling your eating habits overnight. Some food rich in calcium which you may already be eating are dairy, leafy vegetables, and fruits, all of which are readily available in your local market.

Incorporating calcium into one’s diet from an early age, along with engaging in bone-strengthening activities, can help your bone health in the long run. The same reduces the risk of osteoporosis, a condition that weakens bones, making them fragile and more likely to break.

5 Activities To Keep Bones Strong

With a few simple adjustments and smart food choices, you can easily increase the amount of calcium in your diet. But what about activities that can complement your new and improved balanced meals?

Let’s go over some benefits of bone-strengthening activities and how you can incorporate into your weekly routine:

Weight-Bearing Exercises

Brisk walking, jogging, dancing, and jumping rope are simple activities you can start doing with little to no added equipment. These exercises are all about you moving against gravity while your bones support your weight.

Balance Exercises

Activities like yoga and tai chi can help to improve your balance, reducing the risk of falls and bone fractures

Resistance Training

Exercises such as lifting weights or using resistance bands can help strengthen your bones and build muscles. Aside from that, these activities can also help manage your weight.

High-Impact Sports

Playing sports, especially ones that get you running around like soccer, tennis, and basketball, help to increase the turnover of bone in your body.


Even something as simple as regular stretching can help maintain joint flexibility, which reduces the risk of injury.

The Right Calcium Supplements For You

Supplements are often used to help meet the daily requirement of a vitamin or mineral aside from a balanced diet. If you would like to add a calcium supplement to enhance your bone health, your Kapitbahay Pharmacy has got your back!

Calsan contains Calcium Carbonate and is taken by people of all ages, from adolescents to older adults, in order to add more calcium to their diet.

CaD3 FS is a Calcium and Vitamin D3 food supplement for all ages, and may be used by pregnant and lactating women as an additional source of those nutrients.

By prioritizing a calcium-rich diet and engaging in bone-strengthening activities, we can build a solid foundation for a healthier and more fulfilling life. Remember, it's never too late to start investing in bone health and making positive changes to your lifestyle.

With stronger bones and a healthier daily routine, you can move through life with confidence, knowing that we have the strength to tackle any obstacles that come our way. — (MyPharma)

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