Keeping your bones healthy at home

Keeping your bones healthy at home

The shelter-in-place has significantly reduced our time outdoors as well as our exercise frequency due to the closure of gyms and parks. Reduced exposure to sunlight causes lower Vitamin D production, and limited exercise leads to a decrease in muscle strength. To keep your bones healthy and strong even at home, here is a list of bone healthy exercises and recipes for you to try out.


Easy Body Weight Exercises to do at Home:

  • Body weight squats:
    • Place feet shoulder width apart
    • Slowly bend at the knees and squat down making sure your knees do not go forward past your toes
    • Extend legs to push back up to starting position
    • Repeat desired amount of times

Exercises for Seniors


Kid-Friendly Recipes

  • Easy smoothie:
    • Ingredients: 500 mL milk, 2 scoops vanilla ice cream, 2 tablespoons yogurt, 2 tablespoons honey, 2 bananas
    • Directions: Blend all ingredients well.
    • Contains more than 200 mg of calcium
  • Rice and milk pudding:
    • Ingredients: 1 cup rice, 1 cup water, 8 cups milk, 1 cup sugar, 3-4 teaspoons corn flour, cinnamon
    • Directions: Wash rice well, then cook rice in water on low heat until the water is gone. Add 7 cups of milk until boiling, then dissolve corn flour in 1 cup milk and add to the mixture. Mix continuously to prevent the mixture from burning. Add sugar and keep boiling until the mixture solidifies. Serve when the mixture is cooled down. 
    • Contains almost 150 mg of calcium

Dairy-free Recipes

  • Chinese tofu, spinach, and tomato soup:
    • Ingredients: 1 teaspoon vegetable oil, 95 g chopped onion, 1 minced garlic clove, 1.5 L water, 480 g calcium-set tofu, 2 chopped tomatoes, 600 g spinach, 1 tablespoon soy sauce, ¼ teaspoon pepper
    • Directions: Cook oil and onion until onion is soft, then add garlic. Add water and bring to a boil. Add tomatoes and tofu and cook until tomatoes are soft. Add spinach, soy sauce, and pepper. Serve hot.  
    • Contains about 650 g of calcium
  • Quinoa, shrimp, and broccoli salad:
    • Ingredients: 400 g broccoli, 1 yellow or red bell pepper, 1 finely chopped garlic clove, 350 g peeled and deveined shrimp, 300 g cooked quinoa, ½ teaspoon dried thyme, ½ pepper
    • Lemon vinaigrette: 3 tablespoons lemon juice, 1 teaspoon grated lemon peel, 3 tablespoons olive oil, 1 teaspoon Dijon mustard, salt, pepper
    • Directions: Mix vinaigrette ingredients and set aside. Cut vegetables. Toss vegetables and shrimp with ⅓ of the vinaigrette. Grill in the oven for about 6 minutes, turning halfway. Top quinoa with vegetables and shrimp. Serve with vinaigrette. 
    • Contains almost 150 mg of calcium



1 thought on “Keeping your bones healthy at home”

  • Bones play many roles in the body providing structure, protecting organs, anchoring muscles and storing calcium. While it’s important to build strong and healthy bones during childhood and adolescence, you can take steps during adulthood to protect bone health, too.

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