Your structural system provides the framework that supports your body, protects important organs and makes everyday movement possible. It brings together your bones, muscles, joints, ligaments and tendons, all working in coordination to help you move, stand, sit and carry out daily activities.

Your skeleton provides structure and protection, while muscles generate movement by contracting and pulling on bones. Joints allow different parts of the body to move, with ligaments helping to stabilise them and tendons connecting muscles to bones.

The structural system also works closely with your nervous system, which coordinates movement, and your circulatory system, which transports oxygen and nutrients throughout the body.

In this guide, we'll explore how your structural system works, why it matters and five practical lifestyle habits worth considering. You'll also find further reading from our Health Hub and information about Skeletal Strength, our featured Key System Product for the Structural System.

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Understanding Your Structural System

Your structural system is the framework that gives your body its shape, provides stability and makes movement possible. It includes your bones, skeletal muscles, joints, cartilage, ligaments and tendons, all working together to support everyday activities.

The adult human skeleton typically contains 206 bones, which provide structure, protect important organs and act as attachment points for muscles. Bones are living tissues that continually undergo renewal through a process known as bone remodelling.

Skeletal muscles attach to bones through tendons. When muscles contract, they generate the forces needed for movements such as walking, lifting, bending and climbing stairs.

Joints are the places where bones meet. Some allow considerable movement, such as the shoulders and hips, while others provide greater stability. Cartilage helps provide smooth surfaces within many joints, and ligaments connect bones to one another.

Together, these structures form an interconnected system that allows you to move through daily life while maintaining balance, stability and posture.

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How Does Your Structural System Work?

Your structural system relies on coordination between bones, muscles and joints to produce movement and maintain stability.

Bones provide the framework, while skeletal muscles generate movement by contracting and relaxing. Because muscles can pull but cannot actively push, many movements involve opposing muscle groups working together. For example, when you bend your elbow, your biceps contract while your triceps relax.

Joints allow bones to move in different directions. The knees and elbows primarily allow bending and straightening, while ball-and-socket joints, such as the hips and shoulders, permit a wider range of movement.

Tendons transfer force from muscles to bones, while ligaments help stabilise joints by connecting bones. Cartilage provides cushioning and smooth surfaces in many joints, helping them move with less friction.

Your nervous system plays an essential role by sending signals that coordinate muscle activity. Sensory information from muscles, tendons and joints also helps your brain understand your body's position and movement, a process known as proprioception.

These coordinated processes allow you to perform everything from small, precise movements to more demanding activities such as walking uphill, carrying shopping or climbing stairs.

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Why Your Structural System Matters

Your structural system plays an important role in everyday life, from supporting your body when standing or sitting to allowing you to walk, reach, lift and move comfortably.

Beyond movement, your skeleton has several important functions. Your skull protects your brain, your rib cage surrounds your heart and lungs, and your vertebral column provides support while helping protect your spinal cord.

Bones also act as a store for minerals, including calcium and phosphorus. Bone marrow, found within certain bones, is involved in producing blood cells, demonstrating how the structural system contributes to functions beyond movement.

Skeletal muscles help maintain posture and stability, while joints allow the flexibility needed for everyday activities. Balance and coordination depend on communication between your muscles, joints, nervous system and senses.

As we get older, changes in bone density, muscle mass and joint flexibility can influence how we move. Regular physical activity, including muscle-strengthening and weight-bearing exercise, alongside a varied, balanced diet, is an important consideration throughout adulthood.

Understanding how your structural system works can help you appreciate the value of everyday movement, good posture and nutritional variety as part of a balanced approach to wellbeing.

5 Everyday Habits for Structural Wellbeing

From weight-bearing activity and muscle-strengthening exercises to good posture and balanced nutrition, explore five practical habits that can help you look after your bones, muscles and joints throughout everyday life.

  • A woman in a home gym setting, wearing a sage green tank top and dark gray leggings, performing a bicep curl with a dark gray dumbbell. She is smiling and looking to the side.

    Include Strength & Weight-Bearing Exercise

    Make time for activities such as brisk walking, climbing stairs, dancing or resistance training. Weight-bearing exercise helps maintain bone strength, while muscle-strengthening activities help maintain muscle mass and everyday physical function. Choose activities suited to your ability and build up gradually.

  • A woman sits in a gray mesh office chair at a wooden desk, working on a laptop in a bright, plant-filled home office.

    Be Mindful of Your Posture

    Pay attention to your posture when sitting, standing and working. Adjust your chair and screen height for comfort, keep frequently used items within easy reach and change position regularly. Taking short movement breaks can help you avoid remaining in one position for long periods.

  • A woman in a bright kitchen adds blueberries to a bowl of granola, surrounded by fresh ingredients like salmon, eggs, broccoli, spinach, and milk.

    Eat for Bone & Muscle Nutrition

    Include a variety of foods that provide calcium, vitamin D and protein. Calcium is needed for the maintenance of normal bones, vitamin D contributes to normal muscle function, and protein contributes to the maintenance of muscle mass. Dairy products, fortified alternatives, leafy greens, eggs, fish and pulses can all form part of a varied diet.

  • A woman in an olive green yoga tank top and matching leggings sits on a gray yoga mat in a bright, sunlit room with plants and wooden shelves in the background.

    Practise Balance & Stability

    Include activities that challenge your balance as part of your regular movement routine. Simple exercises such as standing on one leg while holding a stable support, heel-to-toe walking or gentle tai chi can help you practise coordination and stability. Choose movements appropriate for your ability and surroundings.

  • A woman with long brown hair sits at a desk in a bright office, stretching her arms overhead with a satisfied expression. She wears a white tank top and a light blue and white vertically striped button-up shirt.

    Vary Your Movement Throughout the Day

    Try to avoid staying in the same position or repeating the same movement for extended periods. Alternate between sitting, standing and walking where practical, and make time for gentle stretching or mobility exercises. Small changes to your daily routine can introduce more movement without requiring a formal workout.

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Meet Skeletal Strength, Your Key System Product

Alongside everyday movement, weight-bearing exercise and a balanced diet, you may wish to explore Skeletal Strength, our featured Key System Product for the Structural System.

Skeletal Strength is a food supplement from Nature's Sunshine, combining vitamins and minerals in a convenient tablet format. It is designed to complement your everyday nutritional routine, particularly if you're interested in learning more about the nutrients involved in maintaining normal bones and muscles.

The formula includes calcium, an essential mineral needed for the maintenance of normal bones and teeth. Calcium also contributes to normal muscle function and normal energy-yielding metabolism.

Maintaining bone and muscle health involves several factors, including regular physical activity, sufficient dietary protein and a varied, balanced diet. Skeletal Strength offers a convenient way to include additional nutrients as part of your daily routine, rather than replacing these important lifestyle habits.

You can explore the complete ingredients, nutritional information and directions for use on the product page.

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We want you to feel confident when shopping with Lily & Loaf. That's why eligible first purchases are covered by our 90-day money-back guarantee, giving you added peace of mind when trying something new. Terms and conditions apply.

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Structural System