Keeping your bones healthy: what you need to know

Choosing healthy foods

Eating foods that are rich in calcium and Vitamin D can help keep your bones strong and healthy. Examples are:

  • Dairy products
  • Fish
  • Fruits and Vegetables (especially dark, leafy greens)
  • Fortified foods (calcium and Vitamin D added)

If you eat a balanced diet with dairy, fish, fruits and vegetables, you should be getting the recommended amount of nutrients. If you are not getting these from your diet, you may need to take a supplement.

More tips for healthy bones:

  • Limit alcoholic beverages
  • Choose caffeinated drinks in moderation

Exercise for bone health

Weight-bearing and muscle-strengthening activities are key for maintaining bone strength. If you haven’t exercised regularly, check with your health care provider before starting a new exercise program.

Weight-bearing exercises can be high-impact or low-impact and can include:


  • Dancing
  • Doing high-impact or low-impact aerobics
  • Hiking
  • Jogging/running
  • Jumping Rope
  • Stair climbing
  • Tennis
  • Walking
  • Using the elliptical machine

Examples of muscle-strengthening activities include:

  • Lifting weights
  • Using elastic exercise bands
  • Using weight machines
  • Doing body weight exercises
  • Functional movements, such as standing and rising up on your toes

Source: National Osteoporosis Foundation