Here are some bone-healthy goals that are easy to incorporate into your daily routine.
Eat 2-3 servings of dairy or calcium-rich food each day. The average adult needs about 1,000-1,200 milligrams of calcium daily. (For more specific guidelines for your age group, visit Bonesense on Calcium and Vitamin D.)
Get enough vitamin D. No matter what your age, you could be one of the 60% of Americans who are vitamin D-deficient. Get tested by your doctor and take a supplement if necessary. Remember, vitamin D is KEY for absorbing calcium in your intestine.
Incorporate weight-bearing exercise into your day. Bones like load, so keep a set of dumbbells in your living room and use them during a favorite TV program. Check out our simple exercise ideas. Make sure to talk to your doctor about what is appropriate for you.
Walk. Combine or alternate your weight-bearing routine with a daily 15-minute walk. Stroll to wake up in the morning, walk on your lunch break or unwind at the end of the day. Walking is a great way to spend a little alone time or with your family.
Calculate your fracture risk. If you’re 45 or older, calculate your fracture risk by answering a few questions. In just two minutes you’ll know your 10-year risk of breaking a bone.
Get a bone density test. If you are over 65 and have not had a bone density test, ask your doctor. This simple and painless procedure is the first step for a bone health plan.
Prevent falls. Falls land millions of Americans in nursing homes each year. Check your home for potential hazards, such as loose cords or throw rugs and take the necessary steps to reduce fall risk. Visit our fall prevention page for an extensive list of tips.
Monitor your calories. If you are an athlete, know how many calories you burn during your workouts, so you can replace them to avoid Athletic Energy Deficit (AED).
