Build strong bones in childhood and adolescence¹

During this period both the size and strength of our bones increases significantly. Approximately 50% of our bone mass is accumulated during adolescence and this process continues until our mid 20s. The peak age for bone building is 14 years in boys and 12.5 years in girls.

Tips for children:¹

• Milk and other dairy products provide up to 80% of dietary calcium needed for children

• Exercise contributes to increased bone mass, so encourage children to spend time outdoors doing physical activities involving running and jumping

Maintain bone and muscle strength as an adult¹

We start to lose bone tissue at 40 when we can no longer rebuild bone tissue as quickly as we lose it. At this stage, take steps to stem the tide of bone loss.

Tips for young adults:¹

• Have a healthy diet, with sufficient calcium, protein, vitamin D and important micronutrients

• Take part in weight-bearing and muscle-strengthening exercise — Avoid smoking and excessive alcohol use

Guard against weak bones in older age^1,2

Women lose up to 20% of their bone structure after menopause and this also occurs to men later in life. Keeping healthy and maintaining strong muscles and bones help older people enjoy an active, mobile and independent life.

Tips for seniors:¹

• Keep up the bone healthy diet, including enough protein, to help slow the rate of bone loss and preserve muscle function

• Calcium and vitamin D supplements can also be helpful to support your bone health

• Exercise is essential for bone health in seniors too. Muscle strengthening exercises, suitable to individual needs and abilities help improve coordination and balance. This in turn helps to maintain mobility and reduce the risk of falls and fractures