Healthy Bones Action Week is here (11-17 August), and it’s the perfect time to focus on something many of us don’t think about every day – our bone health. Bones may not be as visible as our muscles or as talked-about as our heart health, but they play a vital role in how we move, live, and age. The habits we build now can make a big difference in preventing osteoporosis and maintaining strength as we get older.
Why Bone Health Matters
Bones are living tissue. They grow, repair, and adapt throughout our lives. Peak bone mass – the maximum strength and density our bones achieve – usually occurs in our late twenties. After that, bone density naturally starts to decline. For some people, this loss happens faster, increasing the risk of fractures and conditions like osteoporosis.
According to Osteoporosis Australia, more than 1 million Australians have osteoporosis, and many more are at risk. One in two women and one in three men over the age of 60 will suffer a bone fracture due to poor bone health, with the impact of these injuries at a later age often being life changing. These numbers show that bone health is a public health issue, not just something for the elderly to worry about. If we can protect against bone ageing before it becomes a problem, it lowers the risk as we age.
The Big 3 for Healthy Bones
During Healthy Bones Action Week, we’re encouraged to focus on three key actions that help maintain bone strength:
- Calcium-Rich Foods
Calcium is the major building block of bone, and some people don’t get enough of it. Adults typically need around 1,000 mg of calcium per day, which increases to 1,300 mg for women over 50 and men over 70. Good sources include dairy products like milk, yogurt, and cheese, but also leafy green vegetables, almonds, tofu, and calcium-fortified foods. A balanced diet with enough calcium is a long-term investment in bone strength, so if you don’t think you’re getting enough through your diet it could be good to supplement.
- Vitamin D from Safe Sun Exposure Or Supplements
Vitamin D helps the body absorb calcium. While it’s found in small amounts in foods like fatty fish and egg yolks, our main source is sunlight. Just a few minutes of sun exposure on your hands, face, and arms most days in the early morning can help maintain vitamin D levels. In winter or if you live in a low-sunlight area, a supplement may be necessary – talk to your doctor if you’re unsure.
- Weight-Bearing Exercise
Physical activity, especially weight-bearing and resistance exercises, helps stimulate bone formation and maintain strength. Walking, dancing, lifting weights, or even body-weight exercises like squats and lunges can be effective. Aim for at least 30 minutes most days of the week. Strong muscles support strong bones, so staying active is key at every age.
Start Small, Stay Strong
Healthy Bones Action Week is a reminder that it’s never too early, or too late, to take care of your bones. Whether you’re adding more calcium-rich foods to your diet, stepping outside for a dose of sunshine, or joining a new fitness class, small changes can add up to big benefits.
If you’re not sure where your bone health stands, consider talking to your healthcare provider about a bone density test or reviewing your current lifestyle. Prevention is always easier than treatment.
Let’s use this week to take action – for ourselves, for our families, and for our future strength.