Video: How to Build Stronger Bones

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Build stronger bones by eating three servings of calcium from dairy products or soy products everyday and exercising regularly. Eat 1500 milligrams of calcium per day to keep bones strong using advice from a registered nutritionist in this free video on healthy diets.

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Video Transcript

I'm Katie Adams, a registered dietitian with Decathlon Club a part of Western Athletic Clubs. To build stronger bones, calcium is the key. Calcium is what our bones are made up of. To make sure you get enough calcium in your diet, you need to consume about 1500 milligrams per day. 1500 milligrams of calcium per day is the optimum amount for bone health. That's roughly 3 servings of calcium containing foods such as low-fat or fat-free dairy products or soy products such as soy milk and tofu. Remember to space your servings out so that they're about 3 to 4 hours between each serving. Just as it takes 3 to 4 hours to digest and absorb a meal, its the same with calcium. Participating in daily exercise and activity will also help increase bone strength. As we exercise, our bones are constantly breaking down. Dairy products are a way to replenish our bone stores of calcium and help build them stronger. Remember to include at least 30 to 60 minutes of moderate or vigorous exercise activity into your day. Between 1500 milligrams of calcium per day and daily exercise and activity, you will build stronger bones. I'm Katie Adams, a registered dietitian with Decathlon Club a part of Western Athletic Clubs and that's how you build stronger bones.

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How to Build Stronger Bones

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