• Version
  • Download 0
  • File Size 4.00 KB
  • File Count 1
  • Create Date August 19, 2020
  • Last Updated August 19, 2020

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/

 

Menu