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Bones Joints and Muscles

  • With age, bones tend to shrink in size and density – which weakens them and makes them more susceptible to fracture. Muscles generally lose strength and flexibility, and you might become less coordinated or have trouble balancing.
  • What you can do to promote bone, joint and muscle health:
    • Get adequate amounts of calcium. For adults ages 19 to 50, the Institute of Medicine recommends 1,000 milligrams of calcium a day. The recommendation increases to 1,200 milligrams a day for women age 51 and order. Dietary sources of calcium include dairy products, almonds, broccoli, kale, sardines and soy products, such as tofu.
    • Get adequate amounts of vitamin D. Although many people get adequate amounts of vitamin D from sunlight, this might not be a good source for everyone. Other sources of vitamin D include oily fish, such as tuna and sardines, egg yolks, fortified milk, and vitamin D supplements.
    • Include physical activity in your daily routine. Weight-bearing exercises, such as walking, jogging, tennis and climbing stairs, and strength training can help you build strong bones and slow bone loss.