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Bones

10 ways to a strong skeletal structure

Bones are more than a rigid framework: they are living tissue, can repair themselves and store essential minerals. Despite their unassuming presence, they constantly contribute to our posture, movement and protection. But which simple steps truly help keep your bones strong?

Maintain a healthy body weight

A BMI of roughly 20 to 25 is favourable for bone health. Underweight increases fracture risk due to nutrient deficiencies, while significant overweight strains the joints. In older people a slightly higher BMI can be acceptable — consider the individual situation.

Aim for an acid–base balance

A very acid‑forming lifestyle can lead to minerals being leached from the bones. Reduce intake of salt, alcohol and caffeinated drinks and instead emphasise fruit and vegetables to help maintain balance.

Ensure adequate calcium intake

Calcium is the main building material of bone. Meet daily requirements (approx. 1'000 mg for adults) through foods such as dairy products, tofu, green vegetables, figs or calcium‑rich mineral water.

Vitamin D: use sunlight, discuss supplements with your doctor

Vitamin D improves calcium absorption and its deposition in bone. Short sun exposure (depending on skin type and season) is helpful. In autumn and winter a supplement can be useful. Discuss dosage with your GP.

Sufficient protein for bones and muscles

Protein is important for bone matrix and muscle strength. Good sources include meat, fish, eggs, dairy, tofu, nuts and legumes. Include these foods regularly, especially with increasing age.

Avoid smoking

Smoking impairs nutrient supply to bone tissue and increases the risk of fractures, particularly with osteoporosis. Complete cessation is the best prevention.

Get moving: bones need mechanical stimulus

Mechanical loading stimulates bone formation. Incorporate regular activity such as walking, jogging, hiking or dancing into your daily routine to stimulate bone metabolism.

Choose the right sport: high‑ vs. low‑impact

Short, forceful impacts (e.g. running, hopping, ball sports) stimulate bone more than purely joint‑friendly activities like swimming or cycling. Complement low‑impact sports with load‑bearing sessions adapted to your fitness level.

Three simple exercises for home

Light exercises activate bone metabolism and musculature: wall support (approx. 10 repetitions), door press (approx. 10 repetitions) and pelvic lifts (5–10 repetitions). These exercises are easy to perform and suit everyday life.

Fall prevention and aids if needed

With advanced weakness or osteoporosis, orthopaedic insoles, walking aids, non‑slip mats or back‑support braces can be useful. Seek professional advice to ensure aids fit your daily needs.

editorial.facts

Newborns have up to 300 individual bones, whereas adults average only 206, because some bones fuse during development.
Bones form the skeleton, are connected by joints and are moved by muscles, tendons and ligaments. At the same time fine blood vessels and nerves supply the bones, ensuring metabolism and sensation.
Long bones support the arms and legs, flat bones protect organs (for example the skull), short or cube‑shaped bones allow fine movements in hands and feet, irregular vertebrae bear loads, sesamoid bones like the kneecap optimise lever mechanics and some skull bones are even air‑filled.
The femur is the longest and most massive bone in the human body. It connects hip and knee, is about 50 cm long, weighs roughly 200 g and withstands exceptionally high forces of about 16'500 N. Only tooth enamel is harder than bone.