By your early twenties, you have built up as much bone as you will ever have. From early adulthood, bones gradually lose bone minerals such as calcium and gradually become weaker.
During adulthood it is vital you meet your daily calcium needs to maintain your bone. If you don’t have enough calcium every day, your body will take calcium from your bones for other important functions. It’s so simple to give your body the calcium it needs by having 2.5 serves of milk, cheese, yogurt and/or alternatives. A serve from the dairy foods group is a cup (250ml) of milk, three-quarters of a cup (200g) yogurt, two slices (40g) of cheese, half a cup (120g) of ricotta cheese.
It's important for parents to know that leading a healthy lifestyle is also the best way to teach and encourage your children to adopt good lifelong habits. In fact, research shows parents who consume more dairy foods have children who consume more dairy. So when it comes to healthy bones you can set a good example by including your favourite dairy foods every day.
Exercising regularly will help maintain bone strength plus improve muscle strength. Get into some weight bearing exercise - exercise that is done while you are on your feet like jogging, aerobics, tennis, dancing, golf or netball – mix it up. Lifting weights (resistance training) is another great way to maintain strong bones. Swimming and cycling are not weight bearing exercises but they are good for muscle strength.
Of course before starting any new exercise program check with your doctor first to make sure it is right for you.