Ladies, keep your bones strong!

Postmenopausal women often worry about losing the protective effect that oestrogen had on their bone density. But a recent study suggests that getting regular weight-bearing and resistance exercise and taking plenty of calcium can help maintain bone density, at least in the hip.

Take action:
Before you start an exercise regime, consult your doctor and a physical therapist; do both weight-training and resistance exercises at least three times a week – and make sure you progress to heavier weights with time; get a baseline bone density test if you're in your 40s or 50s, then repeat it annually; a daily calcium intake of 1 000 to 1 300 milligrams is recommended – if you have trouble taking in that much from calcium-rich foods such as dairy products, supplements are recommended.

Read more:
5 exercises that strengthen your bones
Playing sport builds healthy bones