Many of us are worried about what we’ll do as we get older, how we’d cope with getting frailer and not being as able as we currently are. This is a concern particularly for women, because bone health tends to decrease with age and after the menopause, it can put us at risk of conditions like osteoporosis or osteopenia (you might not have heard of this one but it is the condition that occurs before osteoporosis sets in). So what can we do about it? The answer is LIVE.

L = Load-bearing
Weight-bearing exercises like strength training, carrying heavy shopping or jogging can all help build bone tissue. The constant pull and push on the bones while moving against gravity makes them stronger and can help to prevent osteoporosis from occurring later on down the line – but only if it’s kept up.

I = Intensity
This is linked to load-bearing, because the heavier the weight and the faster you move it, the stronger your bones will be built.

V = Variety
Don’t stick to one exercise in one direction. Use a variety of exercises that cover a whole range of movements to not only build bones strong but also to increase your flexibility and strengthen ligaments and tendons too. Variety is also linked to your food intake, so don’t just eat a few favourite bone-building foods, go for a whole range.

E = Eat
Many people think that it’s just calcium that’s needed but this is not true. It’s also magnesium, silicon, zinc, vitamin D, phosphate, nitrogen and a whole host of other minerals needed to produce strong healthy bones, and to keep them that way. Aim for plenty of dark green leafy veg, low-fat or non-fat dairy produce, oily fish (especially sardines or pilchards if you eat the bones), stir-fried seafood, nuts, seeds and pulses and enjoy what you’re eating – and how you’re exercising.