STEP ONE

EAT WELL – GET PLENTY OF CALCIUM AND VITAMIN D^1,2

• What you eat can make a big difference to your own health!
• Calcium and vitamin D are two of the most important nutrients that your body needs to build strong bones.
• Calcium helps to create and maintain strong bones, while vitamin D allows your body to absorb the calcium.
• Eat a healthy diet with 3–5 serves of calcium from dairy products, green leafy vegetables, fish, nuts and calcium-fortified foods every day.
• You should be able to get enough vitamin D with safe exposure to direct sunlight.

STEP TWO

EXERCISE REGULARLY TO BUILD STRONG BONES³

• Being physically active is vital to keeping your bones healthy.
• In fact, the right type of exercise can help regulate and maintain your bone strength.
• Weight-bearing exercise including jogging, brisk walking, stair climbing, dancing, tennis and even skipping are great for building strong bones.
• This all works together to prevents falls and lower your risk of breaking a bone.

STEP THREE

MAKE SMARTER CHOICES⁴

• Both smoking and a high intake of alcohol can increase the risk of future fracture, so it’s best to limit alcohol and avoid smoking if you can.