7 Things to Do Every Morning for Stronger Bones

Drinking a glass of water in the morning, cold or room temperature, is good for your bones and overall health. Start your day with water and drink more throughout the day. The Mayo Clinic recommends drinking or eating 11.5 to 15.5 cups of water daily.

1. Start Your Day With a Glass of Water

According to the Cleveland Clinic, calcium is essential for bone health since it strengthens and repairs bones. This is why getting calcium daily—ideally from calcium-rich meals or supplements—is vital.

2. Eat a Calcium-Rich Breakfast

Milk, cheese, and yogurt contain calcium. Almonds, salmon, fortified orange juice, and leafy greens are further calcium sources. Cereal with milk and orange juice, yogurt with almonds and fruit, or toast with lox and cream cheese are calcium-rich breakfasts.

We all know exercise is excellent for our bodies, but certain routines build and grow bones. According to the NIH, weight-bearing exercise and weightlifting can strengthen bones, maintain bone density, and reduce osteoporosis risk. Walking, running, tennis, dancing, and weightlifting are examples of this.

3. Do Some Bone-Strengthening Exercises

Sunbathing benefits your bones and mental wellness. Without adequate vitamin D, your body absorbs calcium from your bones instead of food. This weakens and hinders bone cell development. According to the Centers for Disease Control and Prevention, morning sunshine without sunscreen or protective clothes can be beneficial to your skin.

4. Get a Little Sunshine

Posture benefits bones. According to the Cleveland Clinic, it lowers muscle and ligament stress, bone wear, and joint stress. "Maintaining good posture throughout the day can help reduce the risk of developing postural-related bone and joint problems. "Sitting and standing straight with shoulders back and spine aligned can help support healthy bones," she says.

5. Practice Good Posture

Many mornings start with coffee. However, excess is not always good. Caffeine's effects on bone health have been inconsistent in research investigations.

6. Moderate Your Caffeine Intake

Caffeine increases calcium loss through urine, but only in persons who drink too much coffee or soda. The Mayo Clinic says drinking 2–3 cups a day won't affect calcium absorption if your diet is high in calcium.

Stretching in the morning is beneficial. McSorley advises morning stretching for bone health. She says yoga and tai chi can enhance flexibility and balance, minimizing the chance of falls and bone fractures or bruises. Stretch before and after workouts, after sitting, and in the morning.

7. Start Your Day With Stretching


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