4 ways to support your bone and muscle health
Our bones and muscles help us live a healthy, active life. Here’s how to look after them.
We tend to take them for granted, but our bones and muscles support our daily functioning and help us live active lives.
Along with our joints, our bones and muscles hold our body together and enable movement.1
But they also have other important roles to play.
Our bones protect sensitive organs including our lungs and heart2, while our muscles help our internal organs keep us alive.3
The good news is that through some simple lifestyle actions, you can support their health.
4 easy ways to support bone and muscle health
Move your body
Regular physical activity is one of the best things you can do to show your bones and muscles some love.
Exercise helps build and maintain bone strength as well as increases the size, strength and capacity of your muscles.4
Many activities that promote bone density also strengthen muscles.
Recommended exercises include weight-bearing, impact-loading activities such as stair walking, dancing, aerobics or jogging; resistance training with weights; and balance exercises.5
Aim for at least 150 minutes of moderate to vigorous activity a week.6
Eat a healthy diet
Calcium, magnesium and protein all play a role in supporting your bone and muscle health.
Calcium can be found in foods including milk, cheese, yoghurt, salmon, sardines, kale, broccoli, almonds, walnuts and oranges7.
Rich sources of magnesium include legumes, nuts, seeds, wholegrains and leafy green vegetables such as spinach.8
For protein, look to lean meats, poultry, seafood, eggs, dairy products, nuts, legumes and beans.9
Get your vitamin D
So, we know calcium plays a role in supporting bone health, but to help your body actually absorb calcium, vitamin D is important.10
We can get our vitamin D from sunshine (although we need to balance our sun exposure with risk of sun damage to our skin).
Other sources of vitamin D are foods such as mushrooms, oily fish and egg yolk, along with fortified foods and supplements.11
Extra support
Taking a targeted supplement is a convenient way to support bone and muscle health, when you are not getting enough from your diet.
Ostelin Calcium & Vitamin D3 + Magnesium 200 Tablets have been formulated for people looking to support their bone and muscle health in one product.
This triple-action formula combines high-strength magnesium to relieve muscle cramps and muscle tiredness when dietary intake of magnesium is inadequate, vitamin D to support bone strength, and calcium to maintain bone health.
All in a well-rounded formula to help support your active lifestyle!
*This post is brought to you by Ostelin Calcium & Vitamin D3 + Magnesium 200 Tablets. Always read the label and follow the directions for use. Vitamins and mineral supplements can only be of assistance if dietary intake is inadequate.
1 Better Health Channel, Bones, muscles and joints, retrieved May 2024 from https://www.betterhealth.vic.gov.au/conditionsandtreatments/bones-muscles-and-joints
2 Health Direct, Healthy bones, retrieved May 2024 from https://www.healthdirect.gov.au/healthy-bones
3 Cleveland Clinic, Muscles, retrieved May 2024 from https://my.clevelandclinic.org/health/body/21887-muscle
4 Healthy Bones Australia, Exercise and Bone Density, retrieved May 2024 from https://healthybonesaustralia.org.au/wp-content/uploads/2022/10/hba-exercise-brochure.pdf
5 Healthy Bones Australia, Exercise & Bone Health, retrieved May 2024 from https://healthybonesaustralia.org.au/your-bone-health/exercise-bone-health/
6 Australian Institute of Health and Welfare, Physical activity, retrieved May 2024 from https://www.aihw.gov.au/reports/physical-activity/physical-activity
7 https://healthybonesaustralia.org.au/wp-content/uploads/2022/10/hba-fact-sheet-calcium.pdf
8 Health Direct, Foods high in magnesium, retrieved May 2024 from https://www.healthdirect.gov.au/foods-high-in-magnesium
9 Better Health Channel, Protein, retrieved May 2024 from https://www.betterhealth.vic.gov.au/health/healthyliving/protein
10,11 Health Direct, Sources high in vitamin D, retrieved May 2024 from https://www.healthdirect.gov.au/foods-high-in-vitamin-d
