5 Ways to Boost Your Bone Health This Summer

Summer is good for your bones. Longer days mean more sunlight (hello, vitamin D), warm weather invites you to engage in outdoor activities, and fresh seasonal foods offer plenty of nutrients your bones love. Add in that extra dose of motivation the season brings to feel good and stay active, and you’ve got the perfect recipe for stronger, healthier bones—and a better quality of life. After all, healthy bones help you stay mobile, independent, and ready to enjoy all your favorite activities for many summers to come.

Here’s how to make the most of this season’s natural bone-boosting attributes and protect your skeleton all summer long.

1. Soak Up More Sunlight To Boost Vitamin D

Your body naturally produces vitamin D3 when your skin is exposed to sunlight. This vitamin plays a crucial role in helping your body absorb calcium—a key nutrient for strong bones.¹ In summer, sunnier days, lighter clothing, and more time spent outdoors all increase your sun exposure, boosting natural vitamin D3 production.

Several factors influence how quickly your body makes vitamin D3. For example, people with darker skin tones produce it more slowly due to higher melanin levels. Older adults also tend to make vitamin D3 at a slower rate. Because of this, the ideal daily sun exposure time can vary, but research shows that about 8-10 minutes of midday sun is usually enough for most people.²

Tip:

Considering your skin tone, age, and location, aim for 5 to 30 minutes of daily sun exposure with your arms and legs uncovered. After that, protect your skin with sunscreen, hats, or shade to avoid damage.³

2. Eat Fresh, Seasonal Foods That Nourish Your Bones

Summer’s bounty is packed with bone-nurturing nutrients. Load your plate with:

• Leafy greens for calcium and vitamin K, which support bone density⁴,⁵
• Berries for antioxidants that help combat bone-damaging inflammation⁶
• Fatty fish like grilled salmon or sardines for vitamin D and omega-3s, which may help improve bone density⁷
• Nuts and seeds like almonds or sesame for a boost of calcium and healthy fats⁸

Tip: These ingredients work perfectly in refreshing summer salads, wraps, and bowls. Here are some recipe ideas to try:

• Salmon and Berry Salad with Sesame Seeds — A fresh seasonal mix that delivers omega-3s, vitamin D, and calcium in every bite.
• Curried Tofu Wrap — A plant-powered option packed with calcium, protein, and anti-inflammatory spices.
• Custom Bone-Healthy Bowl — Build your own with nutrient-dense favorites like quinoa, roasted salmon, leafy greens, and sesame dressing.

3. Get Active Outdoors

From long walks to beach yoga, summer invites movement—and that’s a good thing for your bone health. Weight-bearing exercises like walking, hiking, or pickleball help stimulate bone-building cells and slow age-related bone loss. Strength training workouts also benefit your bones by supporting bone density and strength.⁹

Tip: The American College of Sports Medicine recommends engaging in moderate-to-high-impact weight-bearing activities 3-5 times per week and strength or resistance training 2-3 times per week to improve bone health and help slow bone loss.¹⁰