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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/