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Be Active to Maintain Strong Bones Throughout Life

Be Active to Maintain Strong Bones

Something I never really thought about when I was younger, but now find myself thinking about is how to maintain strong bones. When the body is not given sufficient nutrients, it will often begin to draw on its reserves.  This is especially true for women with insufficient calcium intake.  Maintaining a healthy and balanced diet is vital for avoiding problems like osteoporosis and osteoarthritis.  It is also important for us women to be active and engage in a range of strength-building activities.  Just as getting the recommended daily amount of calcium is essential for maintaining strong bones, weight-bearing exercise is essential for building and preserving bone density.

What Is Weight-Bearing Exercise?

Although activities like walking, jogging, cycling and aerobics are great for weight loss and for improving heart health, these do not make the best contributions towards building strong bones.  These are known as cardiovascular exercises given that they build heart and respiratory endurance.  Strength training, however, actually increases bone density and can even reverse bone loss. Thus, a woman with insufficient calcium intake throughout her child-bearing years can limit the effects of this deficiency by performing activities such as squat, lunges and push-ups.  Another way to build up your bone density is by lifting weights.  I have to admit that I have not really delved much into lifting weights, but have done a few workouts with hand-held weights.  I need to change that.

Strategies For Increasing Your Calcium Intake

For some women, getting the recommended daily amount of calcium can be challenging.  I, like most people assumed that dairy is the greatest source of this essential nutrient.  Although women can get plenty of calcium and other nutritional benefits from foods like yogurt, low-fat milk and cheese, calcium is also found in leafy green vegetables.  Spinach, kale, collard and mustard greens and chard are also great calcium sources which is perfect since I use spinach and kale daily in my green smoothies. This must also be a huge relief for people who are lactose intolerant as well as vegetarians and vegans.

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In addition to eating the right foods, it is also possible to increase your calcium intake to maintain strong bones by taking a calcium supplement.  Products such as Viactiv Calcium Chews are designed to be easily digested and absorbed by the body so that women are getting optimal nutritional benefits when taking them. I love that they come in a variety of flavors like caramel, milk chocolate, and sugar-free milk chocolate flavors.  They come individually wrapped which makes it easy to take your calcium on the go.

Be active and maintain your bone health with Viactiv Chews.

Be Active!

What’s the best way for you to build and maintain strong bones?  Be active! Women can start protecting their bones and actively working to build strong bones by implementing balanced exercise programs.  Both cardiovascular fitness and weight-bearing exercise are essential parts of a balanced workout plan.  The diet should include regular servings of low-fat dairy products as well as ample quantities of leafy, green vegetables, which are highly beneficial overall.  It is also important to avoid foods and beverages that are known to leech calcium out of the bones such as carbonated beverages like soda.  In order to ensure that they are getting the recommended daily amount of calcium, women can additionally consider the benefits of taking a calcium supplement.

How do you plan to #BeActiv this year? Enter the #BeActiv with Viactiv® sweepstakes and share a photo that shows how YOU plan to be active this year for a chance to win one of 28 prizes, including a $1,000 grand prize, two $500 prizes and 25 FitBit® Flex Wireless Activity Bands. Click here to enter. Now through 2/27/15. See official rules for details. US only.

Learn more about Viactiv at and stay connected with the brand at

You can find Viactiv in stores like CVS, Rite Aid, Target, Walgreens and Walmart. For more information about Viactiv and to learn more about keeping bones strong, visit  #BeActiv

This is a product-provided, sponsored conversation written by me on behalf of Viactiv. The opinions and text are all mine.

What are you doing to be active and maintain strong bones?


__________________________________________________________________________________________________________ Disclosure of Material Connection: Some of the links in the post above may be “affiliate links.” This means if you click on the link and purchase the item, I will receive an affiliate commission. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

About the author

Diane Nassy

Diane is a New Jersey-based writer and blogger. She is a wife and the mom of a 9-year-old little boy. Through her blog, she wants to inspire moms to find Zen in their lives while offering practical tips and other valuable information to help families deal with everyday issues. Check out Diane's Google+ profile "