Strong bones after 50: food, sunshine and simple moves

Bones are living tissue. They keep rebuilding all your life. After 50, they rebuild more slowly. The good news is that what you eat and how you move still make a difference. Here is a simple three-part plan.

1. Food: calcium first

Calcium is the main mineral in your bones. Harvard Health says adults 51 and older need about 1,200 mg a day. The NHS in the UK lists 700 mg a day for adults. Different countries use different numbers, so ask your doctor what is right for you.

Both prefer food over pills. The NHS lists good calcium sources: leafy greens, dried fruit, tofu and dairy foods. Harvard warns that too much calcium from supplements has been linked in some research to heart disease and prostate cancer. So talk to your doctor before you take a calcium pill.

2. Vitamin D: your calcium helper

Vitamin D helps your body use calcium. The NHS says adults need 10 micrograms a day. Food sources include oily fish, egg yolks and fortified foods. Harvard lists fortified milk, fortified cereals, eggs and some yogurts and juices. Because food alone can be hard, the NHS suggests thinking about a daily 10-microgram supplement. Ask your doctor first.

3. Sunshine in small doses

Sunlight helps your skin make vitamin D. The NHS says a short time in the sun each day from late March to the end of September is enough. In fall and winter, the sun is too weak in the UK, so food or a supplement matters more. Harvard says people with fair skin that burns easily should stay in the midday sun for 10 minutes or less.

4. Move your bones

Bones get stronger when you ask them to hold you up. The NHS says weight-bearing and resistance exercise are especially helpful for bone density.

• Weight-bearing: brisk walking, dancing, running and skipping. The NHS notes that swimming and cycling do not count here, though they are still good for your heart.
• Resistance: weightlifting, push-ups (done against a wall or counter if that is easier) and chair stands.

The NHS says adults aged 19 to 64 should aim for at least 2 hours and 30 minutes of moderate activity each week. They should also do muscle-strengthening work on two or more days. A 30-minute walk five days a week reaches that goal.

5. Habits that protect

The NHS says quitting smoking lowers your chance of osteoporosis. It also says to keep alcohol to no more than 14 units a week and avoid binge drinking.

A simple week

• Monday, Wednesday, Friday: 30-minute brisk walk. Add 10 chair stands at the end.
• Tuesday, Thursday: 20 minutes of strength work with bands or light weights.
• Every day: dairy or tofu or leafy greens at one or two meals.

One small thing to try

This week, add one calcium food to lunch and take a 10-minute walk after. Next week, add one strength day.

If your doctor has told you that you have osteoporosis, talk to them before you start a new exercise plan. The NHS also says to wear supportive shoes for weight-bearing exercise. Ask your doctor if you are not sure about your own risk.