Just like muscles, bones grow stronger and harder when they are exercised and for this to happen, it is essential that teens do regular ‘weight bearing exercise’. Put simply, this means any exercise where your feet and legs carry your weight. Examples include running or jumping and activities such as football, tennis, netball or dancing.
Exercising outdoors will also help when it comes to achieving the third factor for healthy, strong bones – getting vitamin D from safe sun exposure. During summer in the southern parts of Australia, and all year round in the north, most of us need a few minutes a day of sun exposure to an area of skin equivalent to your face, arms and hands to help with our vitamin D levels. In winter in the southern parts of Australia, most of us need about two to three hours per week of safe sun exposure.
And, after exercise, remember that milk is a wholesome drink that contains nutrients needed by the body to rehydrate, refuel and repair - an added bonus!