{"id":3706,"date":"2024-10-24T08:51:29","date_gmt":"2024-10-24T08:51:29","guid":{"rendered":"https:\/\/blog.villages.com.au\/?p=3706"},"modified":"2024-10-24T08:51:39","modified_gmt":"2024-10-24T08:51:39","slug":"world-osteoporosis-day-how-to-keep-your-bones-healthy","status":"publish","type":"post","link":"https:\/\/blog.villages.com.au\/retirement\/world-osteoporosis-day-how-to-keep-your-bones-healthy\/","title":{"rendered":"World Osteoporosis Day: how to keep your bones healthy"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"3706\" class=\"elementor elementor-3706\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-807aa8d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"807aa8d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0fc49d0\" data-id=\"0fc49d0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-52c4428 elementor-drop-cap-yes elementor-drop-cap-view-stacked elementor-widget elementor-widget-text-editor\" data-id=\"52c4428\" data-element_type=\"widget\" data-settings=\"{&quot;drop_cap&quot;:&quot;yes&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.15.0 - 20-08-2023 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>I<strong>t was World Osteoporosis Day on Sunday, 20 October and the need to keep your bones healthy is a daily habit.<\/strong><\/p><p><a href=\"https:\/\/healthybonesaustralia.org.au\/\">Healthy Bones Australia<\/a>, formerly Osteoporosis Australia, state osteoporosis is a serious health threat impacting over 1.4 million Australians and resulting in over 193,000 unwanted bone fractures annually.<\/p><p>\u00a0Healthy bones are critical for mobility and independence, so it is of paramount importance to keep them healthy.<\/p><p><strong>How do you keep bones healthy<\/strong><\/p><p>Calcium is essential for building and maintaining healthy bones throughout life. Calcium combines with other minerals to form hard crystals giving bones strength and structure.<\/p><p>Almost 99% of the body\u2019s calcium is found in bones. If there is not enough calcium in your diet the body will take what is needed from your bones for use in other parts of the body. If this happens your bone density (bone strength) will gradually decline and you may be at risk of developing osteoporosis.<\/p><p>The best way to achieve recommended calcium intake is to eat a diet rich in calcium.<\/p><p>Calcium content in food varies so it is important to consume \u2018calcium rich\u2019 foods. Half of all Australian adults do not achieve their daily recommended intake of calcium. It is easy to add calcium to your diet by focusing on food groups which contain higher levels of calcium.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4b43e4c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4b43e4c\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-83e01b6\" data-id=\"83e01b6\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-89e992c elementor-widget elementor-widget-image\" data-id=\"89e992c\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.15.0 - 20-08-2023 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"624\" height=\"207\" src=\"https:\/\/www.villages.com.au/blog\/wp-content\/uploads\/2024\/10\/Picture9.jpg\" class=\"attachment-large size-large wp-image-3708\" alt=\"\" srcset=\"https:\/\/www.villages.com.au/blog\/wp-content\/uploads\/2024\/10\/Picture9.jpg 624w, https:\/\/www.villages.com.au/blog\/wp-content\/uploads\/2024\/10\/Picture9-300x100.jpg 300w, https:\/\/www.villages.com.au/blog\/wp-content\/uploads\/2024\/10\/Picture9-600x199.jpg 600w, https:\/\/www.villages.com.au/blog\/wp-content\/uploads\/2024\/10\/Picture9-585x194.jpg 585w\" sizes=\"auto, (max-width: 624px) 100vw, 624px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6aef03d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6aef03d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c57c98b\" data-id=\"c57c98b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-63ba749 elementor-widget elementor-widget-text-editor\" data-id=\"63ba749\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong>Vitamin D and exercise important for healthy bones<\/strong><\/p><p>Vitamin D is gained from exposure to the sun. It is recommended to avoid a UV index above 3. Australian Bureau of Statistics state 23% of Australian adults are Vitamin D deficient.\u00a0<\/p><p>There are four types of exercise recommended for healthy bones.<\/p><p><strong>Weight-bearing exercises:<\/strong> these exercises produce a force on bones that makes them work harder. Examples include brisk walking; jogging or running; tennis, badminton, ping pong, pickleball, and other racket sports; climbing stairs, and dancing.<\/p><p><strong>Resistance training exercises:<\/strong> weightlifting adds resistance to movement to make muscles work harder and become stronger. These exercises put stress on bones, so they can make bones stronger as well. Strength-training exercises can involve weight machines; free weights; resistance bands and the use of your own body weight (such as pushups or pullups).<\/p><p><strong>Balance training: <\/strong>especially important for older adults. It can improve balance and help prevent falls. Examples include walking on an unstable surface (e.g., a foam mat or wobble board); tai chi; walking backwards; step-ups; lunges and shifting your body weight backward and forward while standing with both feet together or on one foot.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>It was World Osteoporosis Day on Sunday, 20 October and the need to keep your bones healthy is a daily habit. Healthy Bones Australia, formerly Osteoporosis Australia, state osteoporosis is a serious health threat impacting over 1.4 million Australians and resulting in over 193,000 unwanted&#8230;<\/p>\n","protected":false},"author":1,"featured_media":3709,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","om_disable_all_campaigns":false,"_mi_skip_tracking":false,"footnotes":""},"categories":[70],"tags":[],"class_list":["post-3706","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-retirement"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.villages.com.au/blog\/wp-json\/wp\/v2\/posts\/3706","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.villages.com.au/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.villages.com.au/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.villages.com.au/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.villages.com.au/blog\/wp-json\/wp\/v2\/comments?post=3706"}],"version-history":[{"count":4,"href":"https:\/\/www.villages.com.au/blog\/wp-json\/wp\/v2\/posts\/3706\/revisions"}],"predecessor-version":[{"id":3712,"href":"https:\/\/www.villages.com.au/blog\/wp-json\/wp\/v2\/posts\/3706\/revisions\/3712"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.villages.com.au/blog\/wp-json\/wp\/v2\/media\/3709"}],"wp:attachment":[{"href":"https:\/\/www.villages.com.au/blog\/wp-json\/wp\/v2\/media?parent=3706"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.villages.com.au/blog\/wp-json\/wp\/v2\/categories?post=3706"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.villages.com.au/blog\/wp-json\/wp\/v2\/tags?post=3706"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}