How to Keep Your Bones Strong as You Age

Aging can take its toll on our bones, joints and overall mobility. Our movements and reflexes slow, our bones get thinner and lose their density and we tend to naturally cut back on activity.

Most people reach peak bone mass between the ages of 20 and 30. With healthy habits, we can keep our bones strong.

Broward Health North orthopaedic surgeon, William Neway, D.O., shares his top three tips on how to keep your bones healthy and strong:

1. Make sure you are getting the recommended daily amount of calcium and Vitamin D.

The primary source should be from food and using supplements as a secondary source to make up the difference.

2. Maintain a healthy lifestyle including eating fruits and vegetables.

Also get plenty of sunlight and refrain from smoking or drinking alcohol often.

3. Stay active.

Get regular exercise on a daily basis. Whether it includes walking, running, biking, swimming, yoga, etc. You want to perform both muscle-strengthening and weight-bearing exercises. The exercise promotes bone remodeling and bone strengthening.

How Much Calcium and Vitamin D Should You Consume Daily?

Calcium Recommendations:

Women < 50 years old = 1000 mg

Women > 50 years old = 1200 mg

Men < 70 years old = 1000 mg

Men > 70 years old = 1200 mg

Vitamin D Recommendations:

Adults < 50 years old = 800 IU

Adults > 50 years old = 1000 IU

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