Strong Bones for Men: Your Complete Guide

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

👋 Hello and Welcome!

Bones? Many men think bone loss is “a women’s issue,” but the truth is men lose bone density too, especially as we age. Men may also suffer fractures, slower healing and chronic pain if bone health is neglected. The good news? You can protect your bones and stay strong at any age with simple daily habits. This guide covers three key areas: nutrition, exercise, and lifestyle, all tailored for men (keep it straight to the point).

1️⃣ Nutrition for Strong Bones 🍎🥛🐟

Your diet is the foundation of bone health. Bones are living tissue that constantly rebuilds. The right nutrients make all the difference.
There is no point doing the necessary exercise to build bone if the essential nutrient intake is deficient.

Key Nutrients for Men:

• Calcium – Essential for bone density. Men over 50 need 1,000–1,200mg/day. Sources: dairy, leafy greens, fortified plant milks.
• Vitamin D – Helps absorb calcium. Sources: sunlight, fatty fish, eggs, fortified dairy.
• Protein – Supports bone and muscle. Sources: lean meats, eggs, nuts, legumes.

Men-Specific Tip:

Men often underconsume calcium and protein as they age. Start with one calcium-rich and one protein-rich food at each meal. Small, consistent steps matter most.

2️⃣ Exercise that Builds and Protects Bones 🏋️‍♂️🚶‍♂️

Exercise tells your bones, “Stay strong, we need you!”

Best Types of Exercise for Men:

• Weight-bearing – Brisk walking, jogging, stair climbing, sports. As much load AND impact as you think safe. Take some advice if necessary.
• Resistance training – Weights, resistance bands, push-ups, squats. Builds bone and muscle. The current research says 2 sessions that have a heavy component is important. The definition of “heavy” is you can’t lift the weight more than approximately 10 times. If you can lift the weight 15 times then by definition it isn’t heavy.
  Remember. Bones are looking for the stimulus to lay down calcium and thicken. This requires the bone to be compressed/stretched,bent/twisted. Load is required.
• Balance & mobility – Yoga, Tai Chi and balance exercises to prevent falls. It is better to avoid “unauthorized” bone density tests. In other words,.....don’t fall when a better trained balance would have prevented it.

Men-Specific Tip:

Men over 50 often reduce activity. Work and family demands being attributed the cause. Not acceptable, you’re no good to either with broken bones. Aim for 150 minutes of moderate activity per week, plus 2–3 strength sessions. It’s consistency that counts.

3️⃣ Lifestyle Choices That Protect Your Bones 🌱🚭🥂

Everyday habits matter. Men often underestimate lifestyle’s impact on bone health.

Key Lifestyle Factors:

• Limit alcohol & caffeine – Excess can reduce bone density.
• Quit smoking – Accelerates bone loss and delays healing due to blood vessel damage.
• Maintain a healthy weight – Underweight reduces density, overweight stresses joints. Be in the middle.
  Recommendation; There are lots of ways we can determine your ideal weight. A very simple one is this; Do a very simple maths equation.

Your Height (cm) subtract 100 = Ideal weight (kg)
Eg;      180cm tall - 100 = 80kg

Men-Specific Tip:

Small daily changes—like swapping one alcohol drink for water or adding a 20-minute walk—make a huge long-term impact.

🦸‍♂️ Why Men Should Take Bone Health Seriously

• Men experience significant bone loss after 50, often unnoticed until a fracture. Usually after a “unauthorized” bone density test,......a fall.
• Fractures in men over 50 take longer to heal and have higher complication risks.
• Strong bones support mobility, independence, and quality of life.

Bone health is about being able to play with grandkids, enjoy sports, and stay active for life.

🌟 Bottom Line for your Bones

Strong bones come from small, consistent habits:

1. Eat well for calcium, vitamin D, and protein
2. Move your body with weight-bearing and resistance exercises
3. Make lifestyle choices that support bone health

Start small, stay consistent, and your bones will thank you for years to come.

📞 Need Support? Contact Us

At Essendon Health & Sports Centre and Northcote Chiropractic Centre, we’re here to help men protect bones and maintain strength. For personalized advice or a bone health assessment, contact us:

📍 435 St Georges Rd, Thornbury Vic 3071 and 127 Napier St Essendon
📧 admin@northcotechiropractic.com
📞 03) 9480 4383

💬 When trust and experience matter — we’re here to guide you every step of the way.