Ageing is inevitable but breaking a bone does not have to be.

As you age your bones age too and over time they will become weaker. Looking after your bones can help you to keep moving and maintain your independence.

These 4 tips will help to keep your bones strong:

1. Engage in weight-bearing exercises

Weight bearing exercise builds bone and muscle

Weight bearing exercises are any exercises that work against gravity. Walking is a good low impact exercise and can be a good place to start if you are unsure what exercise to do. Moderate impact exercises such as jogging or dancing can help. All exercise should be based on what you feel comfortable and able to do.

2. Consume a diet rich in calcium and vitamin D

99% of the body’s calcium is stored in the skeleton

A varied and healthy diet which has enough calcium from foods such as dairy products and green leafy vegetables can help you keep you bones strong.

You can get vitamin D from sunshine from April to September in the UK when the sun shines directly on your skin with no sunscreen. Limit your time in the sun to avoid burning. Or you can take a vitamin D supplement 10 micrograms is the recommended daily intake.

3. Avoid smoking and limit alcohol intake

Tobacco smoke has more than 5,000 chemicals

Smoking and alcohol can contribute to bone loss as they slow down the processes that build and repair bone in the body. Limiting your alcohol intake can

4. Check your risk of developing osteoporosis

Weak bones run in the family

Having a close family member e.g. father, sister with osteoporosis puts you at greater risk of osteoporosis. Osteoporosis is a health condition that makes your bones weaker and more likely to break.

You can check your risk of osteoporosis at the Royal Osteoporosis Society website risk checker

Looking after your bones starts today. Make a change to live a long and active life with strong bones.