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Your genes are responsible for determining your height and the strength of your skeleton, butÂ lifestyle factors such as diet andÂ exercise influence how healthy your bones are.
Weight-bearing exercise and resistance exercise are particularly important for improving bone density and helping to prevent osteoporosis.
As well as aerobic exercise, adults aged 19 to 64 should also doÂ muscle-strengthening activities on two or more days a week byÂ working all the major muscle groups, including the legs, hips, back, abdomen, chest, shoulders and arms.
If you've been diagnosed with osteoporosis, it's a good idea to talk to your GP or health specialist before starting a new exercise programme to make sure it's right for you.
Read more about the physical activity guidelines for adults andÂ find out more about:
Weight-bearing exercises are exercises where your feet and legs support your weight. High-impact weight-bearing exercises, such as running, skipping, dancing, aerobics, and even jumping up and down on the spot, are all useful ways to strengthen your muscles, ligaments and joints.
When exercising,Â wear footwear that provides your ankles and feet with adequate support, such as trainers or walking boots.
Read more about choosing sports shoes and trainers.
PeopleÂ over the age of 60 can also benefit from regular weight-bearing exercise. This can include brisk walking, keep-fit classes or a game of tennis. Swimming and cycling aren't weight-bearing exercises, however.
Read more about the physical activity guidelines for older adults.
Resistance exercises use muscle strength, where the action of the tendons pulling on the bones boosts bone strength. Examples include press-ups, weightlifting or using weight equipment at a gym.
If you've recently joined a gym orÂ haven't been for a while, your gym will probably offer you an induction. This involves being shown how to use the equipment and having exercise techniques recommended to you.
Always ask an instructor for help if you're not sure how to use a piece of gym equipment or how to do a particularÂ exercise.
Read more about exercise and bone health.
CalciumÂ is importantÂ for maintaining strong bones. Adults need 700mg a day, which youÂ should be able to get from your daily diet. Calcium-rich foods include leafy green vegetables, dried fruit, tofu and yoghurt.
However, most vitamin D is made in the skin in response to sunlight. Short exposure to sunlight without wearingÂ sunscreen (10 minutes twice a day) throughout the summer should provide you with enough vitamin D for the whole year.
Certain groups of people may be at risk of not getting enough vitamin D. These include:
If you're at risk of not getting enough vitamin D through your diet or lifestyle, you can take a vitamin D supplement. For adults, 10 micrograms a day of vitamin D is recommended.
The recommended amount for children is 7 micrograms for babies under six months, and 8.5 micrograms for children aged six months to three years.Â Talk to your GP for more information.
Other lifestyle factors that can help prevent osteoporosis include:
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