Age-wise exercise
Children under 5 years
Physical activities such as running, walking, jumping, and running games. 26
Adolescents
Ball games, such as football and basketball; skipping; jumping; karate; taekwondo; aerobic dance, jogging.26,27
Adults
In addition, they can try brisk walking, lifting and moving heavy groceries, heavy gardening activity and cross-training.26,27
Older adults - High impact activity
High-impact strength-training activity: Jogging, stair climbing, aerobic dancing, jumping rope, weightlifting, strength training using bodyweight. 22
Older adults - Low impact activity
Low-impact weight-bearing activity: Walking, treadmill walking, water aerobics, stair step machines, and low-impact dancing. 21,22
Older adults - No impact activity
No impact and non-weight bearing activity: Yoga, flexibility and stretching exercises, indoor cycling, and pilates. 21,22
Recipes for healthy bones
Diet is one of the most important and preferred sources of obtaining Calcium and Vitamin D3 . Dairy products and fish with bones are among the best sources of Calcium.
Super foods for strong bones
Milk and milk products
Milk and milk products, such as curd and cheese provide bio-available form Calcium 28. Sometimes there is added VitaminD3 in milk, making it a good source of this vitamin.
Fish
Oily fish, such as salmon or raavas, mackerel or bangda, are rich in Vitamin D3. Other fish that can be eaten with bones are a great source of calcium.28
Fruits & vegetables
Fruits and vegetables not only provide calcium but are also a great source of other micronutrients required for bone health. Green leafy vegetables provide Calcium, Magnesium, and Vitamin K.29
Everything you need to know about bone health
Know how ageing affects your bone health
Why women need to be extra careful about their bone health
Know the factors that affect bone health
Know more about Calcium, Vitamin D3, & Bone Health
Super foods for super strong bones
Get the best of your calcium supplements
Age-wise exercises for good bone health
Recipes for healthy bones
Common myths and facts about bone health
23Harvard Health Publishing. Choosing a calcium supplement. Available from: https:/www.health.harvard.edu/nutrition/choosing-a-calcium-supplement. Accessed on: 10 August 2020.
24NHS Grampian. Supplements of Calcium and Vitamin D3 . Available from: http:/www.nhsgrampian.org/nhsgrampian/gra_display_hospital.jsp;jsessionid= F2A2B322D28CF930A 541BDD137CB1613?pContentID=6513&p_applic=CCC&p_service =Content.show&. Accessed on: 10 August 2020.
25National Osteoporosis Foundation. Calcium and Vitamin D3 . Available from: https:/www.nof.org/patients/treatment/calciumvitamin-d/. Accessed on: 19 August 2020.
27 Office of the Surgeon General (US). Bone Health and Osteoporosis: A Report of the Surgeon General. Rockville (MD): Office of the Surgeon General (US); 2004.
28British Nutrition Foundation. Dietary calcium and health; briefing paper. Available from: https:/onlinelibrary.wiley.com/doi/full/10.1111/j. 1467-3010.2005.00514.x. Accessed on: 11 August 2020. (Page 16, 24, 26) 4.
29National Osteoporosis Foundation. Food and Your Bones — Osteoporosis Nutrition Guidelines. Available from: https:/www.nof.org/ patients/treatment/nutrition/. Accessed on: 27 July 2020.
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