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.