Bone Development and Physical Activity
Studies have shown that proper exercise and diet are crucial during childhood and adolescence for preventing osteoporosis later on in life. This is the period when we gain the most bone mass at the highest rate. All children should engage in daily physical activity. Calcium plays an important role in bone development as well. During these important years, make sure your child is consuming adequate amounts of calcium daily. Some food sources, such as low-fat milk, 100% calcium-fortified juice and yogurt, are more obvious than others. But keep in mind that green vegetables, like broccoli and kale, as well as some nuts, contain this important nutrient. Vitamin D is also critical for bone development and is needed for calcium absorption into the body. The best sources of vitamin D are fortified milk and fatty fish. Another way to boost your vitamin D levels is through sunshine. In fact, only about 10-15 minutes of sun exposure is needed each day for your body to produce this vitamin. Be careful not to overdo sun exposure and remember to put on sunscreen 10-15 minutes after being outside.
Calcium requirements:
Babies – 0 to 6 months (breastfed): at least 210mg per day. Bottle-fed babies require a higher amount since the calcium in infant formula may not be absorbed as efficiently as that found in breast milk
- Babies – 7 to 12 months (breastfed): at least 270mg per day; bottle-fed babies need at least 350mg per day
- Children – 1 to 3 years: 500mg per day
- Children – 4 to 8 years: 700mg per day
- Children – 9 to 11 years: 1,000mg per day
- Children and teenagers – 12 to 18 years: 1,300mg per day
When it comes to physical activity, it’s recommended that children and adolescents participate in at least 60 minutes of moderate-intensity activity most days of the week, ideally on a daily basis. Children and adolescents can choose any type of moderate or higher intensity physical activity, such as brisk walking, playing tag, jumping rope or swimming, as long as it is adds up to at least one hour a day. Regular physical activity has tremendous physical and mental health benefits – from maintaining a healthy weight and bone mass, to lessening anxiety and improving a child’s self-esteem. Children and adolescents who are just beginning to get physically active should start out slowly and gradually build to higher levels in order to prevent the risk of injury or feeling defeated by unrealistic goals. It is important that kids of all ages are encouraged to be physically active by doing things that interest them. This will help them establish an active lifestyle early on.