A HEALTHY LIFESTYLE EVERYDAY BUILDS STRONG HEALTHY BONES

A balanced diet, combined with regular exercise and healthy lifestyle choices will help to optimize your bone health and reduce the risk of osteoporosis.

STEP ONE

EAT WELL – GET PLENTY OF CALCIUM AND VITAMIN D1,2

  • What you eat can make a big difference to your own health!
  • Calcium and vitamin D are two of the most important nutrients that your body needs to build strong bones.
  • Calcium helps to create and maintain strong bones, while vitamin D allows your body to absorb the calcium.
  • Eat a healthy diet with 3–5 serves of calcium from dairy products, green leafy vegetables, fish, nuts and calcium-fortified foods every day.
  • You should be able to get enough vitamin D with safe exposure to direct sunlight.

STEP TWO

EXERCISE REGULARLY TO BUILD STRONG BONES3

  • Being physically active is vital to keeping your bones healthy.
  • In fact, the right type of exercise can help regulate and maintain your bone strength.
  • Weight-bearing exercise including jogging, brisk walking, stair climbing, dancing, tennis and even skipping are great for building strong bones.
  • This all works together to prevents falls and lower your risk of breaking a bone.


STEP THREE

MAKE SMARTER CHOICES4

  • Both smoking and a high intake of alcohol can increase the risk of future fracture, so it’s best to limit alcohol and avoid smoking if you can.

RESOURCES

Access these great resources to learn more.

References

1 International Osteoporosis Foundation. Calcium. www.iofbonehealth.org

2 International Osteoporosis Foundation. Vitamin D. www.iofbonehealth.org

3 Osteoporosis Australia. What you need to know about Osteoporosis. Consumer guide. 2017. www.osteoporosis.org.au

4 International Osteoporosis Foundation. Love your bones: Protect your future. 2016. www.iofbonehealth.org