Start Early to Prevent Osteoporosis

Osteoporosis isn't just a health issue for older people. You build your strong bones between age 18 and 30.

Whether you are at risk for osteoporosis today depends a lot on what you did early in life. “Preventing osteoporosis begins in adolescence and continues through age 30, the years when your bone mass is being established,” says gynecologist Helene Leonetti, M.D., of Lehigh Valley Hospital and Health Network.

Even if you are no longer young, you can continue to build bone mass. Talk to your doctor about an exercise program that would be good for bone health.

What you can do to prevent or slow osteoporosis:

• Make sure you get the daily recommended amounts of calcium and Vitamin D, either through food or a supplement. How much you need depends on your age and other health factors. See the chart below.
• Do weight-bearing exercises. Weight-bearing means you are standing up, so your bones are bearing the weight of your body. Examples are walking, hiking, dancing or stair climbing.
• Do strength-training exercises, such as lifting weights.
• Don’t smoke.
• Limit alcohol and carbonated beverages.

Recommended Daily Calcium in Milligrams

Recommended Daily Vitamin D*

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