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SA Falls and Fall Injury Prevention
FACT SHEET 1

STRONG MUSCLES 
AND BONES

Physical activity
Be active for at least 30 minutes most 
days. Activity keeps your muscles and 
joints working well. Weight-bearing 
exercise, like walking, is a good way to 
keep your bones strong.

Vitamin D
You need Vitamin D for muscles to work 
well. It also helps the body use calcium  
to keep your bones strong and your  
brain working well. Sunshine on your  
skin for about 10 minutes a day, early 
morning or late afternoon will boost your 
Vitamin D (see Cancer Council website  
on back page).
Foods that have Vitamin D include oily fish, 
fortified foods and liver.
It can be hard to get enough Vitamin 
D from sunshine. Ask your doctor or 
pharmacist if you think you might need 
calcium or Vitamin D tablets.

The right foods
A balanced diet gives you the energy to 
enjoy life and look after yourself.
For most people, the list below is the 
smallest amount needed each day for a 
healthy diet.

 &gt; Protein keeps muscles strong and 
gives you energy   eat 2 serves of 
foods that are high in protein (1 serve  
is 120g meat, chicken or fish, 2 eggs  
or   cup cooked beans or 1/3 cup nuts).

 &gt; Calcium keeps your bones strong    
eat 3-4 serves of foods that are  
high in calcium (1 serve is equal to  
250ml of fresh milk, 200ml yoghurt  
or 40g cheese. Other sources are soy 
milk with added calcium, sardines and 
salmon with bones).

 &gt; Fruit   eat 2 pieces.
 &gt; Vegetables   eat 5 serves (1 serve  

is 1/2 cup of cooked vegetables).
 &gt; Wholegrain   breads and cereals, eat 

4-5 serves (1 serve is 1 slice of bread or 
1/2 cup cooked rice, pasta or 2/3 cup 
flaked cereal).

 &gt; Fluid   drink at least 6 cups (250ml /  
8 fluid ounces) of fluid of any kind  
(not alcohol), unless you are advised  
by your doctor.

Being active, having enough vitamin D and eating the right foods are all 
important to help us stay healthy, keep our bones and muscles strong  
and our brain working well.



For more information 
Adelaide area: Call 1300 0 FALLS (1300 0 32557) for 
information about falls prevention services that are close to you.

Country SA: Please contact your local health service for 
information about services close to you. You can also email the 
Country Health Falls Prevention coordinator at  
Health.CHSAFallsPreventionProject@sa.gov.au

sahealth.sa.gov.au/falls 
Public I1-A1 

  Department for Health and Wellbeing, Government of South Australia.  
All rights reserved. FIS: 20026.4-1 February 2020.

What can you do about problems 
you have with food or eating?
Older people should avoid losing weight, 
unless advised by a health professional.

 &gt; Illness, feeling down and some 
medicines can make you feel like not 
eating. Talk to your doctor, particularly 
if you are losing weight without trying.

 &gt; Poor appetite. Keep active and  
eat small meals more often, with 
snacks in between, like yoghurt, 
cheese and crackers.

 &gt; Cannot shop. Home services, some 
supermarkets and online stores offer 
home delivery.

 &gt; Trouble getting food ready or feeding 
yourself. Pre-made meals can be 
delivered. Ask your local council, health 
professional or the Seniors Information 
Service about these services. See an 
occupational therapist.

 &gt; Chewing food is difficult. Your dentist 
may be able to help if this is because 
of tooth or gum problems.

 &gt; Swallowing is difficult. Also you 
sometimes cough, choke or splutter 
when eating or drinking. See a  
speech pathologist.

Who can help?
 &gt; Your Doctor for concerns about your 

weight, diet or exercise. 
Your doctor can refer you to other 
health professionals or any services 
you may be eligible for.

 &gt; Dietitians can help improve your diet  
www.daa.asn.au

 &gt; Physiotherapists or exercise 
physiologists can help you with activity.

 &gt; To find health professionals near you, 
phone Commonwealth Respite and 
Carelink Centre 1800 052 222, or 
look in the Yellow Pages

 &gt; Dentists can help if your teeth are 
making it difficult to eat.

 &gt; Catalyst Foundation  
(formerly Seniors Information Services): 
(08) 8168 8776  
Country callers 1800 636 368

 &gt; Osteoporosis Australia: information 
on bone health (toll free) 1800 242 141

 &gt; Cancer Council Helpline: information 
about safe sun exposure 13 11 20 or  
www.cancer.org.au/preventing-cancer/
sun-protection/vitamin-d/how-much-
sun-is-enough.html

 &gt; Local Council: information on shopping 
assistance and home support.

This document has been reviewed and  
endorsed by SA Health PwC&amp;CAG* for  
consumers and the community, March 2015.
*SA Health Partnering with Consumers and Community Advisory Group

https://creativecommons.org/licenses










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