From the day you are born to the day you die, calcium and exercise are essential for bone growth. A lifetime of being active, and a diet of adequate calcium and vitamin D, together make your bones stronger. Since many people don't get the right amount of exercise and calcium, it's also important to avoid lifestyle excesses - such as tobacco and alcohol consumption - to protect your bones as you age.

Related Articles

Calcium needs by age group

Get calcium in your diet

Calcium and kids

Helpful tips to get calcium every day

Many foods are excellent sources of calcium, including milk, yogurt, cheese, broccoli, canned salmon with the bones, and orange juice. To get 1,000 milligrams of calcium a day, drink three to four glasses of milk, or eat three to four cups of yogurt.


Additionally, vitamin D is needed for calcium absorption and bone health. Without it, your body can't process the calcium from your food. Since vitamin D comes to your skin through exposure to sunlight, many people who are indoors most of the time can be vitamin D deficient.

However, vitamin D is also available in your diet - in fortified dairy products, egg yolks, saltwater fish, and liver. Some people choose to take vitamin D supplements between 400 to 800 international units (IU) daily.

Besides eating calcium-rich foods, you can also take supplements to get an adequate supply of calcium daily. Supplements include calcium carbonate, calcium phosphate, and calcium citrate. For better absorption, calcium supplements should be taken in small doses (500 mg or less) several times throughout the day.

It is important to read the label of the calcium supplement carefully to determine how much calcium is in the supplement and how many pills to take. You might need to try a few kinds before you find one that has a minimum of side effects (such as gas or constipation).

Inactivity tends to weaken bones and activity tends to strengthen them. Most women and men - especially those over age 30 - can help prevent bone loss with regular exercise. The best is weight-bearing exercise, which includes anything that works against gravity.

This kind of exercise will have a positive affect on the bones in your legs, hips, and lower spine, and includes:

• stair climbing
• skiing
• skipping rope
• tennis
• dancing

It does not include the non-weight-bearing exercises of swimming or bicycling. However, these exercises and other strength training techniques enable you to strengthen muscles and bones in your arms, legs, and upper spine.

Stop exercising if you have chest pain or discomfort and discuss it with your doctor. Your exercise goal should be 30-60 minutes a day at least four times a week. If you already have osteoporosis, talk to your doctor to find out what activities are safest for you.

Stop smoking altogether, and if you drink an excessive amount of alcohol, cut back. The reason: cigarettes and alcohol (as little as 2 to 3 oz. a day) reduce bone density.

It's important to protect your bones. Be sure to check with your doctor before taking supplements or starting an exercise program, especially if you have heart problems, obesity, diabetes, high blood pressure, or high cholesterol.