It was World Osteoporosis Day on Sunday, 20 October and the need to keep your bones healthy is a daily habit.

Healthy Bones Australia, formerly Osteoporosis Australia, state osteoporosis is a serious health threat impacting over 1.4 million Australians and resulting in over 193,000 unwanted bone fractures annually.

 Healthy bones are critical for mobility and independence, so it is of paramount importance to keep them healthy.

How do you keep bones healthy

Calcium is essential for building and maintaining healthy bones throughout life. Calcium combines with other minerals to form hard crystals giving bones strength and structure.

Almost 99% of the body’s calcium is found in bones. If there is not enough calcium in your diet the body will take what is needed from your bones for use in other parts of the body. If this happens your bone density (bone strength) will gradually decline and you may be at risk of developing osteoporosis.

The best way to achieve recommended calcium intake is to eat a diet rich in calcium.

Calcium content in food varies so it is important to consume ‘calcium rich’ foods. Half of all Australian adults do not achieve their daily recommended intake of calcium. It is easy to add calcium to your diet by focusing on food groups which contain higher levels of calcium.

Vitamin D and exercise important for healthy bones

Vitamin D is gained from exposure to the sun. It is recommended to avoid a UV index above 3. Australian Bureau of Statistics state 23% of Australian adults are Vitamin D deficient. 

There are four types of exercise recommended for healthy bones.

Weight-bearing exercises: these exercises produce a force on bones that makes them work harder. Examples include brisk walking; jogging or running; tennis, badminton, ping pong, pickleball, and other racket sports; climbing stairs, and dancing.

Resistance training exercises: weightlifting adds resistance to movement to make muscles work harder and become stronger. These exercises put stress on bones, so they can make bones stronger as well. Strength-training exercises can involve weight machines; free weights; resistance bands and the use of your own body weight (such as pushups or pullups).

Balance training: especially important for older adults. It can improve balance and help prevent falls. Examples include walking on an unstable surface (e.g., a foam mat or wobble board); tai chi; walking backwards; step-ups; lunges and shifting your body weight backward and forward while standing with both feet together or on one foot.