Building Strong Bones for Life

When we talk about staying active and healthy as we age, we often focus on heart health, muscle strength or flexibility, but what about our bones?

In this post, Our Health Expert Aidan O'Flaherty Physiotherapist & Strength Coach dives into why building and maintaining strong bones is essential at every life stage. Drawing from his experience with elite runners and everyday athletes, Aidan explores the science of bone health, the lifestyle habits that matter, and how you can take simple, effective steps to support your bones, whether you're chasing personal bests or just want to keep up with the grandkids.

Building Strong Bones for Life

When we think about long-term health, bone strength often gets overlooked but it plays a vital role in keeping us mobile, independent and doing the things we enjoy. Bones aren’t static structures; they’re dynamic tissues that respond to the stresses we place on them. Just like muscle, they adapt with the right stimulus: load, movement, and good nutrition being key. 

As a physiotherapist who works with runners and active individuals, I see how essential bone health is for performance and everyday function. However, this isn’t just relevant for athletes. A 2017 review by Santos and colleagues highlighted that the habits we build early in life shape our risk of bone-related conditions later on in life and it’s never too late to take positive steps. 

How Bone Density Changes Over Time 

We reach peak bone mass by our early 20s, with around 90% acquired by age 20 (Santos et al., 2017). After that, bone density gradually declines, more rapidly in women post-menopause due to hormonal changes. While this is a normal part of ageing, the rate of decline can be influenced by lifestyle factors. Mechanical loading through movement and strength training remains beneficial well into later life. Even if the gains aren’t as dramatic, maintaining bone mass can reduce the risk of fractures and support long-term mobility. Bone health is built early but it's maintained through consistent movement and good nutrition throughout adulthood. 

Why Bone Strength Matters 

Strong bones are essential for everyday activities from climbing stairs to carrying shopping or chasing after kids. They also play a key role in balance and fall prevention. Santos et al. (2017) note that exercise not only helps maintain bone mass but also strengthens the muscles around our joints, improving stability. For active individuals and runners, bone health supports impact absorption and reduces the risk of setbacks. Remember, bone is living tissue and it needs regular stimulation to stay strong. 

Who Might Need Extra Support? 

Everyone benefits from looking after their bones, but certain groups need more attention, especially post-menopausal women. The decline in oestrogen reduces the protective effect on bone tissue, making bones more vulnerable to weakening (Santos et al.,2017).Others at risk include people with low activity levels, nutrient-poor diets, or high stress. Even athletes with high training loads, particularly endurance athletes - may be at risk if energy intake or strength training is lacking, a concept referred to as RED-S (Relative Energy Deficiency in Sport). 

Periods of illness, inactivity, or recovery from surgery can also reduce both muscle and bone mass. The good news? Bone remains responsive throughout life and small, consistent efforts can make a big difference. 

How to Support Bone Density 

1. Move with Purpose 

Weight-bearing and resistance exercise are key to keeping bones strong. Santos et al.(2017) explain that one responds to mechanical loading, things like walking, jumping, lifting, or strength training by adapting and growing stronger. You don’t need to be lifting heavy weights (although it helps) even everyday movement like climbing stairs or carrying groceries helps. 

2. Get the Right Nutrients 

Bones need more than load, they also need nutritional support. Key nutrients include: 

• Vitamin D (helps absorb calcium) 

• Vitamin K2 (supports calcium regulation) 

• Magnesium (important for bone structure and activating vitamin D) 

• Copper, Manganese, Collagen (support connective tissue and bone matrix) 

• A whole food diet is the foundation, but gaps are common, particularly for those  

with higher demands or during life stages like menopause or recovery. 

3. Smart Supplementation 

• When needed, quality supplements can support your nutrition. Revive  

Active’s Joint Complex includes collagen, vitamin D, K2, copper, manganese, and hyaluronic acid, nutrients that help maintain both joint and bone structure.  

Their Magnesium Complex delivers 250mg of elemental magnesium in three  

highly absorbable forms (bisglycinate, malate, and taurate), supporting bone  

metabolism, energy and nervous system function. 

• These can be a practical addition for those looking to support their bone health  

alongside a balanced diet and regular activity. 

Final Thoughts 

Bone health isn’t just about ageing or avoiding fractures, it’s about staying strong and mobile so you can keep doing the things you love. Whether you're in your 30s or your 70s, your bones are still responsive to how you move, eat and live. By combining regular movement, good nutrition and supportive habits, you're investing in your future mobility, confidence, and independence one step at a time. 

*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.