Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you sign up for Outside+.
Add Plyo Power
Mix up your regular routine by incorporating jumping activities such as skipping rope and tennis, one or two days a week. These explosive movements have been found much more beneficial to bones than non-weight-bearing activities like cycling and swimming.
Increase Your Greens
Get into the habit of eating fresh, dark green leafy vegetables everyday. They can help you reach your calcium quota of 1,000 milligrams per day. For example, two cups of cooked spinach provides 490 milligrams of calcium.
Take a Noontime Stroll
For healthy, strong bones, you need vitamin D to be able to absorb calcium from your food. Your skin makes an adequate amount of vitamin D after 10 to 15 minutes outside. Alternatively, if it’s cloudy out, try eating sardines for lunch – just a two-ounce serving with bones provides 109 IU of vitamin D.
Cut Down on Caffeine
Too much can negatively affect bone and joint health, so try to limit yourself to a maximum of two cups of coffee per day. Drink caffeine-free herbal teas instead.