Strong bones are the foundation of a strong body. Bones impact everything from posture to mobility and long-term independence.

Whether you’re in your 20s or your 60s, your daily habits are shaping the strength and resilience of your bones. Two habits are key to keeping your bones strong: activity and diet.

Activity

While everyone should pay attention to habits that develop bone strength, women are particularly susceptible to losing bone mass and developing osteoporosis, a disease that causes weak, thinning bones. In the five to seven years after menopause, women may lose up to 20% of their bone mass.

Ideally, lifelong habits to build bone density and strength should begin from birth. But it’s never too late to focus on bone health.

The greatest period of bone mass growth is from ages 9 through 20. In your 20s and 30s, your bones reach peak strength. Exercise can help you reach peak bone density.

Though everyone begins to lose bone after age 40, weight-bearing exercises can help keep your muscles strong as you age, which reinforces nearby bones and reduces the risk of falling.

Adults should get at least 30 minutes of weight-bearing activity four or more days each week, plus muscle-strengthening activity at least two days each week.

Examples of weight-bearing exercises include brisk walks, jogging, hiking, climbing stairs, jumping rope and playing pickleball or other racket sports. And while lifting weights has not proven effective in building bone density, it can improve your overall strength.

Yoga and tai chi can improve your balance and lower your risk of falling and breaking a bone, even though they don’t help build bone density.

Swimming and bicycling are not weight-bearing exercises, but they are good for your heart.

See your healthcare provider before starting any new activity, particularly if you are over 50 or have chronic health issues. Your provider can recommend activities that are right for you.

Diet

Consuming foods rich in calcium and vitamin D as part of a healthy diet is vital to bone strength. Vitamin D helps your body absorb calcium from food. And calcium doesn’t just benefit your bones, it also helps your heart, nerves, muscles and blood.

The amount of calcium you need depends on your age and gender. The National Academy of Sciences offers these guidelines for calcium:

• Babies and toddlers ages 1 to 3 years: 700 mg each day

• Children ages 4 to 8 years: 1,000 mg each day

• Older children and teens ages 9 to 18 years: 1,300 mg each day

• Adults ages 19 to 50: 1,000 mg each day

• Older adults ages 51 and older: 1,200 mg each day

Pregnant and nursing women younger than 19 need 1,300 mg each day. Pregnant and nursing women ages 19 and older need 1,000 mg each day.

The following foods are good sources of calcium:

• Low-fat dairy such as milk, cheese and yogurt

• Leafy green vegetables such as kale, spinach and collard greens

• Sardines, canned with bones

• Salmon, canned with bones

• Fortified beverages such as soy milk and orange juice

• Fortified foods such as tofu prepared with calcium and fortified oatmeal

Whether you’re aiming to prevent injury, age well or simply feel stronger, investing in your bone health now will pay off for years to come.

Sources:
American Academy of Orthopaedic Surgeons
Bone Health and Osteoporosis Foundation
Medline Plus
The Staywell Company, LLC
U.S. Department of Agriculture