Our bones support us every day, but for millions of Australians, poor bone health increases the risk of serious fractures, long-term disability, and loss of independence. The good news is that many of these outcomes can be reduced or delayed through consistent lifestyle changes.
A white paper published by Dairy Australia, authored by Professor Belinda Beck (Griffith University), explores the evidence around osteoporosis prevention and outlines key actions people can take to maintain strong, healthy bones at any age. These include exercise, nutrition, and education strategies that play a central role in preventing osteoporosis and managing low bone mass.
Why bone health matters?
According to the white paper, nearly two-thirds of Australians over 50 have low bone density (osteopenia or osteoporosis). That’s close to 5 million people.
Fractures caused by weak bones often result in long-term disability, hospitalisation, or early admission to aged care. The total economic cost of osteoporosis in Australia is projected to reach $3.84 billion annually by 2022.
Bone loss begins silently, often without symptoms, which is why preventive action is critical — and ideally starts early in life
Exercise for bone strength
What’s the best exercise for bone health? The white paper identifies three categories of effective physical activity:
High-impact loading (e.g. jumping, hopping, skipping)
Resistance training (weights, squats, push-ups, bodyweight)
Balance and mobility (especially for older adults)
Bones respond to stress — in a good way. Targeted exercises stimulate growth and help reduce the risk of fractures. And the earlier this starts, the better.
A key insight: Boosting peak bone mass by just 10% in adolescence can delay osteoporosis by up to 13 years.
Source: Beck, B. (2022), Dairy Australia.
Explore the Skeletal Central website, an interactive hub designed to engage teenagers in learning about bone health. Through games, animations, and 3D tools, young Australians can discover how to build strong bones for life in a fun and educational way.
Nutrition for strong bones: Calcium, vitamin D and protein
The white paper identifies three nutrients essential for bone health: calcium, vitamin D, and protein.
How much calcium do we need?
Calcium is the primary mineral in bone. While it is present in many foods, most Australians do not consume enough, particularly those over 50.
Common calcium-rich foods include:
Milk, cheese, and yoghurt
Leafy green vegetables and almonds
Calcium-set tofu and fortified plant-based milks
Sardines or tinned salmon with bones
Recommended Calcium Intakes | |
|---|---|
Infants | 500 mg/day |
Adolescents | 1300 mg/day |
Adults | 1000 mg/day |
Women (50+) & Men (70+)
| 1300 mg/day |
Source: Beck, B. (2022), Dairy Australia.
Vitamin D
Vitamin D supports calcium absorption. While sun exposure is the most common source, some people may require supplements if their levels are low due to age, location, or limited time outdoors.
Protein
Protein supports muscle and bone health. Adequate protein intake becomes even more important as people age, especially to maintain strength and function in later life.
Health professionals have an important role
While medications are often prescribed to manage osteoporosis, the white paper emphasises the role of exercise and nutrition as core parts of treatment. These strategies can be especially effective when supported by trained professionals such as accredited exercise physiologists and dietitians.
Programs that are safe, affordable, and tailored to individual needs can support better outcomes and help reduce the burden of low bone mass at a population level.
Small actions can make a big difference
Add calcium-rich foods to your meals daily
Include balance and resistance exercises in your weekly routine
Get your vitamin D levels checked by your doctor
Ask about a bone density scan if you’re over 50 or have a family history of osteoporosis
Get your kids learning and playing at the same time with Skeletal Central — a fun, interactive site designed to teach teens how to look after their bone health.
Professor Belinda Beck
Belinda Beck is a Professor in the Griffith University School of Allied Health Sciences (Gold Coast, QLD) and the Menzies Health Institute Queensland. She heads the Griffith University Bone Densitometry Research Laboratory and co-founded The Bone Clinic, an innovative translational research facility and clinical practice providing evidence-based exercise for patients at risk of osteoporotic fracture. She graduated from The University of Queensland (BHMS[Ed]) and the University of Oregon (MSc and PhD) and completed a postdoctoral research fellowship in the Stanford University School of Medicine (CA, USA). Her work, primarily related to the effects of mechanical loading on bone, has involved both animal and human models, from basic to clinical research. Her particular focuses have been exercise interventions across the lifespan for the prevention of osteoporotic fracture, and the management of bone stress injuries in athletes and military recruits.
This article is based on the following publication:
“Lifestyle Management of Bone Health”
Author: Professor Belinda Beck
Publisher: Dairy Australia