Building strong bones in kids: 10 tips every parent should know

Childhood is a time of constant motion, running, climbing, falling, and getting right back up. While bruises and scrapes are part of growing up, broken bones can be a painful and sometimes serious setback. With increasing screen time and decreasing outdoor play, children’s bone strength is often compromised, making them more prone to fractures.
Powerful tips that can help parents ensure their children build strong, healthy bones and reduce the risk of fractures.

1. Encourage Daily Outdoor Play
Kids need at least an hour of physical activity every day. Running, jumping, and climbing help build bone density and coordination, which in turn reduces the chance of falls and injuries.

2. Make Calcium a Priority
Children between ages 4 to 8 need around 1,000 mg of calcium daily; teens need even more. Add dairy products, leafy greens, almonds, or fortified cereals to their diet to support bone strength.

3. Don’t Skip Vitamin D
Vitamin D helps the body absorb calcium. A little sunlight exposure combined with foods like eggs, fatty fish, and fortified milk or supplements (as recommended) can go a long way.

4. Avoid Excessive Screen Time
Too much screen time leads to a sedentary lifestyle. Set screen-time limits and encourage activities that require movement and coordination.

5. Invest in Proper Footwear
Wearing well-fitted shoes that provide support can help improve balance and posture, especially during sports or physical play, reducing the risk of falls.

6. Child-Proof the Home
Secure staircases, remove tripping hazards, and keep play areas clutter-free. Most childhood fractures happen at home during routine activities.

7. Use Protective Gear for Sports
Whether it’s cycling, skating, or football, ensure your child wears helmets, knee pads, and elbow guards. It’s not just about safety, it helps build confidence too.

8. Teach Safe Fall Techniques
Children can be taught how to land safely—bending knees, rolling with the fall, or using their arms appropriately to reduce the impact.

9. Watch Their Backpack Load
A heavy backpack can strain young bones and muscles. Ensure it’s not more than 10–15% of their body weight and that both straps are used correctly.

10. Schedule Regular Health Check-Ups
Pediatric bone growth can be monitored through regular check-ups. If your child has repeated falls or fractures, it might be worth checking for underlying issues like vitamin D deficiency or low bone density.

(Article Courtesy: Dr. Venkatesh Movva, Specialist in regenerative medicine, RegenOrthoSport, Hyderabad and Dallas)
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