12 Ways To Boost Your Bones

You can strengthen your frame by incorporating these easy lifestyle tweaks into your daily routine

1 Test your strength

Weight-resisted exercise can help improve muscle strength and balance, and may prevent falls and possible fractures. Even if you’re quite frail, there are exercises that can help. Try gentle press-ups against a wall to strengthen wrists, or lift food tins or squeeze a tennis ball as you watch TV. To strengthen hips, stand on one leg for one minute, three times a day – hold onto something for balance, if necessary.

2 Have a bone density scan

This is important if you’re aged over 50 and you have recently broken a bone after a minor bump or fall from standing height, a key first sign of osteoporosis – where bone density and quality is reduced and which affects over two million UK women.

Craig Sale, Professor of Human Physiology at Nottingham Trent University, says, ‘After the menopause, when the protective effect of oestrogen on the bone is removed, there is often an accelerated rate of bone loss.’

If your GP suspects osteoporosis, they can refer you for a DEXA scan to measure bone-mineral density and prescribe bone-strengthening medication.

3 Take a supplement

Consider taking a vitamin D supplement if you think you may not be getting enough of this bone-strengthening vitamin. Public Health England recommends a 10 microgram supplement a day if you have limited sun exposure (if you live in a care home, for example, or cover your skin when outside), especially during October to March.

4 Get advice