Bone health: simple, practical ways to keep your bones strong

Your bones support everything you do, so taking care of them pays off. You don’t need fancy plans — small daily choices add up. This page gives clear, usable steps you can start today: what to eat, how to move, when to get checked, and easy habits that protect bone strength.

Daily habits that build bone

Eat for your bones. Aim for enough calcium and vitamin D. Most adults need about 1,000 mg of calcium a day; women over 50 and men over 70 generally need about 1,200 mg. Get calcium from dairy (milk, yogurt, cheese), canned salmon or sardines with bones, tofu set with calcium, and leafy greens like kale. Spread calcium across meals — your body absorbs it better in smaller amounts.

Vitamin D helps your body use calcium. You get some from sunlight and food (fatty fish, fortified milk or cereal). Many adults take 600–800 IU of vitamin D daily; some people need more. Ask your doctor for a blood test if you’re unsure.

Move in ways that stimulate bone. Weight-bearing activity (walking, hiking, dancing, jogging) and resistance training (bodyweight exercises, dumbbells, bands) help bones adapt and stay strong. Aim for at least 2–3 sessions a week of strength work plus regular brisk walking most days. Add balance work — like tai chi or single-leg stands — to cut your fall risk.

Smart extras: lifestyle and safety

Watch habits that harm bone. Smoking and heavy drinking speed bone loss. Some medicines, like long-term corticosteroids, can weaken bone — don’t stop meds, but talk to your doctor about bone protection if you need these drugs.

Prevent falls at home. Clear walkways, use non-slip mats, improve lighting, and wear stable shoes. Get your vision checked and review any meds that make you dizzy. Little changes — grab bars in the bathroom, night lights, a clutter-free path — lower the chance of a nasty fall.

Consider supplements when diet and sun aren’t enough. Calcium carbonate is cheaper but needs to be taken with food; calcium citrate is easier on an empty stomach. If you supplement, don’t exceed recommended total daily calcium unless your doctor advises it. High doses may cause side effects.

Get screened if you have risk factors. Common risks include older age, menopause, family history of fractures, low body weight, long-term steroid use, and certain chronic illnesses. Bone density testing (DEXA) is often recommended for women 65+ and men 70+, or earlier if you have risks. Talk with your doctor about when to test and what the results mean for treatment or prevention.

Small changes now protect your future. Focus on steady, doable steps: a calcium-rich meal, a short strength session, one balance exercise, and a home safety fix. If you’re worried about bone loss or medications that affect bone, schedule a chat with your healthcare provider — they can help make a clear, personal plan.