Tips on How to Keep Your Bones Strong for Kids

Kids' bones continue to get stronger until around 19 years old, says KidsHealth. After that, your bones naturally lose their strength as part of the aging process. If your bones become weak later in life, you may develop a condition known as osteoporosis, where your bones break easily or you develop a stooped posture. Take steps to make your bones as strong as possible when you are a kid. This ensures you have strong bones as an adult, and may reduce your risk of osteoporosis.

Calcium

• Calcium is essential for building strong bones, and is especially important for preventing osteoporosis. Boost your calcium intake by eating a variety of calcium-rich foods, particularly dairy products, green leafy vegetables and calcium-enriched foods. An 8 oz. glass of reduced-fat milk provides 300 mg of calcium, which is about one-third of the total amount of calcium you need in one day, says the NIH Osteoporosis and Related Bone Diseases National Resource Center. Other good sources of calcium include canned sardines with bones, cheddar cheese, yogurt, cottage cheese, fortified orange juice, fortified breakfast cereal, turnip greens, kale, bok choy, Chinese cabbage and almonds. You can also take a calcium supplement.

Vitamin D

• Also known as "the sunshine vitamin," vitamin D is needed for strong, healthy bones because it helps your body absorb calcium efficiently. Vitamin D deficiency can lead to rickets in children, a condition characterized by weak bones and bowed legs. Our bodies make vitamin D when our skin is exposed to sunlight. To ensure you get enough vitamin D, spend time outdoors -- play outside in the sunshine instead of watching television and playing computer games, walk to school and take part in outdoor sports. Some foods also contain vitamin D, including fish, fortified milk and fortified breakfast cereal, so include these foods regularly in your diet. You can also take a vitamin D supplement specially made for children.

Exercise

• Exercise is important for building bone strength; the more you use your bones, the stronger they become. The best exercises for building bone strength are weight-bearing exercises, such as running, walking, hiking, gymnastics, dancing, hockey, aerobics, tennis, football, basketball and weight-lifting. Exercise regularly; spend less time sitting around and more time moving about. Taking part in outdoor physical activities also helps boost your vitamin D levels.

Smoking

• Don't smoke. Not only does smoking harm your health and increase your risk of diseases such as heart disease and lung cancer, it can also harm your bones and increase your risk of bone fractures. Smoking is highly addictive. If you smoke when you are a kid, there is a good chance you will become addicted and continue smoking as an adult, putting your bones at risk.