Osteoporosis Calcium and Exercises

Calcium Sources

 Calcium is essential for bone health, with low calcium intake leading to low bone density. It is recommended that adults consume 1000mg of calcium per day, while women over 50 and men over 70 require 1300mg per day.

 

Animal Based				Non-Dairy, Plant Based
Food	Calcium per Serving (mg)	Standard Serving		Food	Calcium per Serving (mg)	Standard Serving
Skim milk	341	1 cup / 250 mL		Regular Soy Milk	309	1 cup / 250 mL
Regular milk	304	1 cup / 250 mL		Reduced-fat Soy Milk	367	1 cup / 250 mL
Cheddar Cheese	160	1 slice / 21 g		Firm Tofu	832	1 cup / 260 g
Camembert	121	1 wedge / 25 g		Tahini	66	1 tablespoon / 20 g
Boiled Egg	21	1 medium egg / ~ 55 g		Brazil Nuts	53	10 nuts / 35 g
Pink Salmon (tinned)	183 – 279	1 tin / 90 g		Dried Figs	160	6 figs / 80 g
Grilled Snapper	163	1 fillet / 100 g		Raw Broccoli	15	2 florets / 45 g
Raw Oysters	132	100 g		Canned Chickpeas	90	200 g
Cheesecake	163	1 slice / 125 g		Liquorice	34	1 stick / 12 g

 

Recommended Exercises for Bone Health

 

High impact on bone health	Moderate impact on bone health	Low impact on bone health	Very low impact on bone health
Basketball / Netball	Running / Jogging	Walking	Swimming
Progressive resistance training i.e. weight lifting	Brisk walking / Hiking	Lawn bowls	Cycling
Dancing / Gymnastics	Stair Climbing	Yoga / Pilates / Tai Chi
Tennis Onero ™*

*Onero™ is an evidence–based exercise program developed from a study, conducted at our very own Griffith University in Queensland. https://onero.academy/osteoporosis-exercises/

 Access more information (including an online calcium calculator) about Bone Health and Osteoporosis here https://www.reydonstreet.com.au/conditions-osteoporosis/