Bone health

Staying active is important for your overall health. There are 3 main types of exercise that help maintain or build bone strength and reduce bone loss.

Weight-bearing exercise

The best way to maximise your bone mass is to do weight-bearing physical activity in childhood and teenage years

This type of exercise involves bearing your own weight and landing firmly. For example:

• jumping
• jogging
• skipping
• stair climbing
• dancing
• sports like netball and basketball.

Current guidelines recommend that women do weight-bearing exercise 3 or more days per week.

Resistance training

Resistance or strength training involves moving your body against some type of resistance, such as:

• dumbbells
• resistance bands
• other gym equipment
• your own body weight (e.g. push-ups or squats).

This type of training strengthens muscles around bones that are more at risk of breaking (fracturing), such as your hips, wrists and spine.

Start at your level of fitness and build in intensity over time. You need to exercise regularly to improve your strength.
If you have been diagnosed with osteoporosis, or have recovered from a fracture, it’s recommended you work with a physiotherapist or exercise physiologist. They can tailor a program for you.

Current guidelines recommend that women do strength and resistance training exercise 2 to 3 days per week.

Balance training

Falls are a major cause of bone breaks (fractures) in older women. Research shows that balance training improves balance and mobility, and reduces the risk of falls.

You can practise balance training exercises while you’re standing still or moving. For example, standing on one leg or side stepping. Tai Chi is another good way to improve your balance.

It’s recommended you do at least 3 hours of exercise per week, made up of strength, resistance and balance training.
Learn more about exercise and bone health on the Healthy Bones Australia website.

For photos of the exercises, download the Healthy Bones Australia’s Exercise and Bone Density guide (PDF 1MB).

Calcium and vitamin D are important for bone health

Calcium

About 99% of your body’s calcium is found in your bones.

You need to get calcium from your food. If there’s not enough calcium in your diet, your body will take what it needs from your bones. This can increase your risk of developing osteoporosis.

Calcium needs vary according to age.

• 12 to 18 years – 1,300 mg per day
• 19 to 50 years – 1,000 mg per day
• Over 50 years – 1,300 mg per day

If you don’t get enough calcium in your diet, you may need to take calcium supplements. Ask your doctor about the risks and benefits of calcium supplements.

To learn more about calcium and bone health, visit the Healthy Bones Australia website. 

Find out how to get the right amount of calcium in your diet. Read the Healthy Bones Australia Calcium Content of Common Foods fact sheet.

Vitamin D

Vitamin D helps the body absorb and retain calcium, which is important to keep bones and muscles strong.

Learn about vitamin D.

Women are at greater risk of developing osteoporosis than men.

As you age, the risk of osteoporosis increases. In Australia, 20% of women aged 65 to 74 are diagnosed with osteoporosis.

Many risk factors for osteoporosis can’t be changed, such as your family history and certain medical conditions, like coeliac disease. But a healthy lifestyle can reduce your risk. For example:

• do regular physical activity
• make sure you have enough calcium and vitamin D
• avoid drinking alcohol
• don’t smoke.