From the Surgeon General's 2004 Report: "Bone Health: What It Means To You"
(Current as of December 2006)

There is some natural bone loss as women and men age. As we grow older, bones can break or weaken if we don’t take steps to keep them strong. The most common breaks in weak bones are in the wrist, spine, and hip.

Broken bones in your spine are painful and very slow to heal.

People with weak bones in their spine gradually lose height and their posture becomes hunched over.

Over time a bent spine can make it hard to walk or even sit up. Broken hips are a very serious problem as we age. They greatly increase the risk of death, especially during the year after they break.

People who break a hip might not recover for months or even years. Because they often cannot care for themselves, they are more likely to have to live in a nursing home.

• Calcium is found in foods like milk, leafy green vegetables, and soybeans. Enjoy snacks of yogurt and cheese to increase your calcium. You can also take calcium supplements or eat food specially fortified with calcium.
• Your body needs vitamin D to absorb calcium. Make sure you get enough vitamin D from your diet, sunshine, or supplements.
• Even simple activities like walking and stair climbing will strengthen your bones. Get at least 30 minutes of physical activity a day, even if it’s only 10 minutes at a time. (Children should get at least 60 minutes a day.)

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