Quick reference guides for dietary and exercise advice at differing lifestages
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The document provides guidelines for bone health across different age groups, emphasizing the importance of exercise and a calcium and vitamin D-rich diet. It specifies recommended daily allowances of calcium and vitamin D for children, teenagers, adults, and older adults, along with suitable exercises for each demographic. Additionally, it highlights the differences in bone development for individuals with intellectual and physical disabilities, and stresses the need for compliance with prescribed medications to support bone health.
Quick reference guides for dietary and exercise advice at differing lifestages
- 1. eBoneHealth–QuickGuideChild1-12years Exercise 60 minutes a day Examples of appropriate exercise include football, running, playground equipment, skipping. Bone Development Bones growing in size. Diet Important to have diet rich in calcium for example milk, cheese, yogurt (it is important to have 3 portions of calcium a day) and Vitamin D for example eggs, oily fish, fortified cereals and milk and naturally from sunlight. Recommended Daily Allowance Calcium: 1-4 yrs – 700 mgs daily 5- 12 yrs 800-1300mgs daily Vitamin D: 1-12 yrs 400 iu daily www.bonehealth.co
- 2. eBoneHealth–QuickGuideTeenagers13-19years Exercise 60 minutes a day Examples of appropriate exercise include walking, badminton, jogging, dancing and stair climbing. Bone Development Bones growing in size and density. Diet Important to have diet rich in calcium for example milk, cheese, yogurt (it is important to have 5 portions of calcium a day) and Vitamin D for example eggs, oily fish, fortified cereals and milk and naturally from sunlight. Recommended Daily Allowance Calcium: 1300 mgs daily Vitamin D: 400 iu daily www.bonehealth.co
- 3. eBoneHealth–QuickGuideYoungAdult20-30years Exercise 60 minutes a day Examples of appropriate exercise include walking, running, football and other team games, dancing and gym work. Bone Development Bones growing in density and strength. Diet Important to have diet rich in calcium for example milk, cheese, yogurt, it is important to have 3 portions of calcium a day and Vitamin D for example eggs, oily fish, fortified cereals and milk and naturally from sunlight. Recommended Daily Allowance Calcium: 1000 mgs daily Vitamin D: 400-800 iu daily www.bonehealth.co
- 4. eBoneHealth–QuickGuideAdultFemale Exercise 30 minutes a day Examples of appropriate exercise include walking, jogging, dancing and gym equipment. Bone Development From 30-45 years adults are maintaining acquired peak bone mass. From 45 years of age natural bone loss is occurring. The priority now is to maintain bone to reduce rate of bone loss. Important - in menopausal women there is a rapid bone loss due to reduction in oestrogen. Diet Important to have diet rich in calcium for example milk, cheese, yogurt, it is important to have 3 portions of calcium a day and Vitamin D for example eggs, oily fish, fortified cereals and milk and naturally from sunlight. Recommended Daily Allowance Calcium: 30-50 yrs 1000mgs daily, 51 yrs + 1200 mgs daily Vitamin D: 30-50 yrs 400-800 iu daily, 51 years + 800-1000 iu daily www.bonehealth.co Important Bone Health medication should always be taken as prescribed.
- 5. eBoneHealth–QuickGuideAdultMale Exercise 30 minutes a day Examples of appropriate exercise include walking, jogging, dancing, golf, gar and gym equipment. Bone Development From 30-45 years adults are maintaining acquired peak bone mass. From 45 years of age natural bone loss is occurring. The priority now is to maintain bone to reduce rate of bone loss. Diet Important to have diet rich in calcium for example milk, cheese, yogurt, it is important to have 3 portions of calcium a day and Vitamin D for example eggs, oily fish, fortified cereals and milk and naturally from sunlight. Recommended Daily Allowance Calcium: 30-50 yrs 1000 mgs daily, 51 yrs + 1200 mgs daily Vitamin D: 30-50 yrs 400-800 iu daily, 51 years + 800-1000 iu daily www.bonehealth.co Important Bone Health medication should always be taken as prescribed.
- 6. eBoneHealth–QuickGuideIntellectualDisability-Paula Exercise 60 minutes a day for children teenagers and young adults depending on ability and 30 minutes a day for adults again depending on ability. Examples of appropriate exercise include dancing, zumba, stair climbing, kick boxing, walking. Bone Development Bone development occurs at a different rate in a person with an intellectual disability. This may be due to reduced movement, dietary intake, medical conditions and some medications. Diet Important to have diet rich in calcium for example milk, cheese, yogurt, it is important to have 3 portions for adults or 5 portions of calcium a day for teenagers and Vitamin D for example eggs, oily fish, fortified cereals and milk and naturally from sunlight. Recommended Daily Allowance Calcium 1-4 yrs 700 mgs daily, 5-12 yrs 800-1300 mgs daily, 13-19 yrs 1300mgs daily, 30-50 yrs 1000 mgs daily, 51 yrs + 1200 mgs daily Vitamin D 1-19 yrs 400 iu daily, 20-50 yrs 400-800 iu daily, 51 yrs+ 800-1000 iu daily. www.bonehealth.co Important Bone Health medication should always be taken as prescribed. Visit www.happybones.ie
- 7. eBoneHealth–QuickGuidePhysicalDisability-Turlach Exercise 60 minutes a day for children teenagers and young adults according to ability and 30 minutes a day for adults according to ability. Examples of appropriate exercise include wheel chair basketball, wheel chair racing, weight training in gym, bocce. Bone Development Bone development at a different rate due to reduced mobility, some medical conditions and some medications. Diet Important to have diet rich in calcium for example milk, cheese, yogurt, it is important to have 3 portions for adults or 5 portions of calcium a day for teenagers and Vitamin D for example eggs, oily fish, fortified cereals and milk and naturally from sunlight. Recommended Daily Allowance Calcium 1-4 yrs 700mgs daily, 5-12 yrs 800-1300 mgs daily, 13-19 yrs 1300 mgs daily, 30-50 yrs 1000 mgs daily, 51 yrs + 1200 mgs daily Vitamin D 1-19 yrs 400 iu daily, 20-50 yrs 400-800 iu daily, 51 yrs+ 800-1000 iu daily. www.bonehealth.co
- 8. eBoneHealth–QuickGuideOlderAdultResidentialHome-Helen Exercise 30 minutes 3 times a week or in sessions of 5-10 minutes daily depending on ability. Examples of appropriate exercise include short walks, chair exercises gentle weights, resistance training with exercise bands. Bone Development Natural bone loss with age – lower bone mass. Diet Important to have diet rich in calcium – e.g. milk cheese yogurt, 3 portions a day Vitamin D – e.g. eggs, oily fish, fortified cereals and milk and naturally from sunlight. Recommended Daily Allowance Calcium: 1200 mgs daily Vitamin D: 800-1000 iu daily www.bonehealth.co Important Bone health medication in older adults living in residential care settings with osteoporosis should always be continued as prescribed.