Harvard Health Letter

Best ways to keep your bones healthy and strong

Keeping bones healthy in older age is crucial to protecting mobility and independence. One way to do that is with weight-bearing activity each week. That includes strength training or any activity that gets a person up and moving. Another way is meeting calcium requirements: 1,000 to 1,200 milligrams (mg) per day for men ages 51 and older, and 1,200 to 1,500 mg per day for women 51 and older. Vitamin D is helpful for calcium absorption, typically 800 to 1,000 IU daily for adults. Reducing risk factors for osteoporosis, such as smoking and excessive alcohol consumption, is also important.   
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