MOVE | BREATHE |NOURISH

May 2026

Why Bone Health Matters…

 

Talking about bone health might not sound very exciting… but stick with me, because it’s incredibly important, and the actions you take now can make a huge difference to your future health and quality of life.

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We hear a lot about muscle mass, fat loss and metabolism as we age, but bone density doesn’t get talked about nearly enough. Just like muscle mass naturally declines and hormones can affect body composition over time, our bones also change as we get older.

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And I’m not talking about being “old” here — I’m talking about all of us getting older.

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From around the age of 35–40 onwards, we naturally begin to lose bone density year by year. Over time this can increase the risk of fractures, frailty, loss of independence and reduced quality of life.

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But here’s the good news… Bone is living tissue. It can be stimulated, strengthened and improved in a very similar way to muscle.

Even people diagnosed with Osteoporosis, or those with a strong genetic risk can positively influence their bone density and reduce their future fracture risk through lifestyle changes.

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So what can we all do to support better bone health?

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Stimulate the bones by moving

We already know that exercise is good for our health and helps make us stronger, but bones benefit from movement too.

Bones respond to mechanical strain. When we move, exercise and load the body, we create forces that signal the bones to strengthen and adapt.

 

Resistance training & high-impact loading

All movement is beneficial — physically and mentally — so first and foremost, do what you enjoy and what feels good for your body.

But where possible, adding some strength/resistance training and higher-impact movement can be hugely beneficial for bone health because it creates greater stimulus and loading through the skeleton.

Think:

• Strength training

• Jumping

• Skipping

• Hopping

• Stair climbing

These types of movements help encourage bones to stay stronger for longer.

(And if you struggle with joint pain, mobility issues or existing injuries/conditions, please don’t suddenly throw yourself into jump training — work with a professional who can help you build up safely and appropriately.)

 

Balance work

Anyone who trains with me knows how much I love balance work!!!

Working from the feet upwards can have such a positive impact on the knees, hips and the entire body. Improving balance helps reduce the risk of falls as we age, which is incredibly important for long-term bone health.

And all that single-leg work that gives you that lovely burning muscle feeling (come on… you know you love it really!) also creates beneficial loading through both the muscles and bones.

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Eat enough protein and calcium

I’ve had clients with osteoporosis tell me the only advice they were given was to “eat more yoghurt”! Thankfully, the science around bone health has moved on. Yes, calcium matters, but it’s not just about dairy, and it’s definitely not the whole picture.

Protein is absolutely essential as we age, not only for maintaining muscle mass, but also for supporting healthy bones. Research shows higher protein intake can positively affect bone density, especially when paired with adequate calcium intake.

And calcium doesn’t only come from dairy foods. Other great sources include:

• Tofu

• Sardines

• Leafy greens

• Fortified plant milks

• Beans

• Nuts and seeds

 

Vitamin D

Vitamin D is another hugely important piece of the puzzle, and one many of us Brits are commonly deficient in.

Vitamin D plays a role in:

• Immune function

• Hormone health

• Muscle function

• Calcium absorption

Without enough vitamin D, the body struggles to absorb calcium effectively, making it critical for healthy bones.

 

The bigger picture

When you combine all of these things into your normal daily habits, you won’t just be supporting your bone health, you’ll be building a healthier lifestyle overall.

 

I talk a lot about long-term health because I truly believe in taking action now to protect our current and future quality of life, strength and independence. The small things we do consistently today really do matter later on.

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Want ideas on how to add more protein into your meals? Message me and I’ll send you a sneaky peek page from my Nutrition Guide, part of my Nutrition Essentials Toolkit.

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Want to add more strength work into your week? Check out my Online Strength & Stillness classes.