While men and women of all ages and ethnicities can develop osteoporosis, some of the risk factors for osteoporosis include those who are

• Female
• White/Caucasian
• Post menopausal women
• Older adults
• Small in body size
• Eating a diet low in calcium
• Physically inactive

To find out more about the prevalence and risk factors associated with osteoporosis, please visit the National Osteoporosis Foundation.*

CONTENT:

Calcium

Calcium is a mineral needed by the body for healthy bones, teeth, and proper function of the heart, muscles, and nerves. The body cannot produce calcium; therefore, it must be absorbed through food. Good sources of calcium include

• Dairy products—low fat or nonfat milk, cheese, and yogurt
• Dark green leafy vegetables—bok choy and broccoli
• Calcium fortified foods—orange juice, cereal, bread, soy beverages, and tofu products
• Nuts—almonds

Recommended amount of calcium vary for individuals. Below is a table of adequate intakes as outlined by the National Academy of Science.
Recommended Calcium Intakes

Source: Dietary Reference Intakes for Calcium, National Academy of Sciences, 1997
Vitamin D also plays an important role in healthy bone development. Vitamin D helps in the absorption of calcium (this is why milk is fortified with vitamin D).
For more information on calcium and children visit the National Institute of Child Health and Human Development (NICHD).

Weight-Bearing Physical Activity

Regular physical activity has been associated with many positive health benefits including strong bones. Like proper calcium consumption, adequate weight-bearing physical activity early in life is important in reaching peak bone mass. Weight-bearing physical activities cause muscles and bones to work against gravity. Some examples of weight bearing physical activities include

• Walking, Jogging, or running
• Tennis or Racquetball
• Field Hockey
• Stair climbing
• Jumping rope
• Basketball
• Dancing
• Hiking
• Soccer
• Weight lifting

Incorporating weight-bearing physical activity into an exercise plan is a great way to keep bones healthy and meet physical activity recommendations set forth in the Dietary Guidelines for Americans.
Adults: Engage in at least 30 minutes of moderate physical activity [on] most, preferably all, days of the week
Children: Engage in at least 60 minutes of moderate physical activity [on] most, preferably all, days of the week.