Exercise and Diet can Help Keep Bones Healthy

Not only can a regular workout plan help you maintain a healthy weight as you get older; it can keep your bones strong. The National Institutes of Health Osteoporosis and Related Bone Diseases National Resource Center 1 reports that exercise can be very effective for improving bone health, increasing muscle strength, and helping you maintain good coordination and balance as you age. Strength training for women is one of the best ways to maintain strong, healthy bones—and you don’t need to spend hours doing resistance exercises to reap the rewards!

Here are some health tips that can help you uphold strong bones for life

Whether you’re performing a full body workout in the Curves circuit or at home with MyCurves On Demand, or doing other weight-bearing exercises, make sure you’re challenging your muscles regularly with a good resistance training gym workout. Strength training for women who want to lose weight or just stay in shape is a great way to build muscle strength and keep your bones strong. Research2 shows that regular strength training can help prevent chronic bone-related diseases, such as osteoporosis and sarcopenia.

Watch what you eat

A regular exercise routine is important, but you also need to pay attention to your diet, regardless of whether you are following a weight loss eating plan. Eat plenty of calcium-rich foods and refrain from excessive alcohol consumption to reduce the risk of medical conditions that contribute to bone loss. Follow a healthy eating plan that consists of nutrient-rich foods, including these calcium-rich foods recommended by the International Osteoporosis Foundation 3: yogurt, milk, cheese, broccoli, kale, nuts (especially Brazil nuts and almonds), sardines, figs, and calcium-set tofu.

Be consistent

Sticking to an exercise routine that includes both resistance training and a cardio workout can help you build strength and reduce your risk of bone loss. Maintaining a positive lifestyle by including functional activities in your daily routine can also improve your overall health and well-being as you get older. Following a healthy eating plan rich in calcium and vitamin D also helps keep bones strong. Do whatever you can to be consistent with all your fitness relationship goals and healthy eating plan, and you’ll be giving your bones the best possible shot at maximum strength and stability well into your later years.

A regular exercise routine that combines strength and weight bearing exercise like the Curves workout or MyCurves On Demand—coupled with a healthy eating plan—is one of the best ways to help combat osteoporosis. And the optimal time to start thinking about bone health is now; the earlier in life you start taking these steps to protect your bones, the stronger they will be.

To find out more about how you can informed lifestyle and health choices, visit our blog under the ‘Live’ category! You can also learn more about how the Curves Circuit can benefit your lifestyle here.


  1. NIH Osteoporosis and Related Bone Diseases
  2. Endocrinology and Metabolism Journal
  3. International Osteoporosis Foundation
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