Strong Bones for Children: Your Complete Guide

By Greg Conlan – Northcote Chiropractic Centre
When trust and experience matter

👋 Hello and Welcome!
Strong bones aren’t just important for adults — they’re vital for kids too. Childhood and adolescence are when bones grow fastest and the habits kids form now will set the stage for lifelong bone health. With the right nutrition, exercise, and lifestyle choices, children can build strong, resilient bones and reduce the risk of fractures later in life.

This guide covers three key areas: nutrition, exercise, and lifestyle — tailored for children.

1️⃣ Nutrition for Strong Bones 🍎🥛🧀

Kids’ bones are constantly growing and remodeling, so they need plenty of key nutrients.

Key Nutrients for Children:

• Calcium – Builds strong bones. Children aged 4–8 need 700 mg/day, and ages 9–18 need 1,300 mg/day.
  Sources: milk, yogurt, cheese, fortified plant milks, leafy greens. As a rough guide a cup (250ml) of milk contains 280 mg of calcium. A cup of yoghurt would produce around 450mg.
• Vitamin D – Helps calcium absorption and bone growth.
  Sources: sunlight, fatty fish, eggs, fortified milk or cereals. Get the kids outside during the safe UV parts of the day. Early and late in the day is usually good.
• Protein – Supports both bones and muscles. The creation of bone requires a framework for the calcium to be laid down on. Collagen (protein) does this.
  Sources: lean meats, eggs, legumes, nuts, dairy.

Children-Specific Tip:
Encourage at least one calcium-rich and protein-rich snack per day. Small, frequent doses are easier for kids than forcing large meals.

2️⃣ Exercise That Builds and Protects Bones 🏃‍♂️🤸‍♀️

Movement is how bones grow stronger. Loads created by exercise stimulate the bone producing cells to work. As such, active kids build denser, more resilient bones. The pull of muscle on bone with movement and the bone stress caused by weight bearing loads benefits bone by increasing calcium deposition.

Best Types of Exercise for Children:

• Weight-bearing – Running, jumping, skipping, dancing, playground play.
• Strength & resistance – Body-weight exercises like push-ups, squats, or climbing.
• Balance & coordination – Obstacle courses, yoga for kids, or games that improve stability.

Children-Specific Tip:
Limit screen time and encourage at least 60 minutes of active play every day. The combination of fun and variety keeps kids moving while developing bone strength.

3️⃣ Lifestyle Choices That Protect Bones 🌱🚭🛌

Daily habits beyond food and exercise shape long-term bone health.

Key Lifestyle Factors:

• Sleep – Growth hormone is released during deep sleep, supporting bone growth. It is known that the effects of sleep disruption during adolescence can have lifelong skeletal consequences.
• Limit sugary drinks – High sugar can reduce calcium absorption and affect bone density. The mechanisms are unclear but evidence is suggesting high insulin levels and excessive excretion of important minerals such as calcium, magnesium and potassium associated with sugary drink consumption are the cause.
• Prevent injuries – Encourage safe play and proper protective gear for sports to prevent fractures.

Children-Specific Tip:
Model healthy habits — kids learn by watching. If you eat well, stay active and prioritize sleep, children are more likely to follow suit.

🦸‍♂️🦸‍♀️ Why Bone Health Matters for Children

• 90% of adult bone mass is formed by age 18.
• Early bone growth sets the foundation for strong, fracture-resistant bones throughout life.
• Strong bones support sports, school activities, and active play — giving children confidence and independence.

🌟 Bottom Line
Strong bones come from simple, consistent habits:
✔ Eat nutrient-rich foods (calcium, vitamin D, protein)
✔ Keep moving with weight-bearing and resistance activities
✔ Build bone-friendly routines: sleep, safe play, limited sugary drinks

Start early. Stay consistent. Children’s bones will thank you for years to come.

Your Bone – The Complete Guide & Download

📞 Need Support? Contact Us
At Essendon Health and Sports Centre, we help children grow strong and healthy. For guidance or a bone health assessment, contact us:
📍 127 Napier St, essendon Vic 3040
📧 admin@northcotechiropractic.com
📞 (03) 9370 8266

💬 When trust and experience matter — we’re here to guide your child’s healthy growth.