Some experts feel that ordinary activities such as gardening, raking, and house- work also help maintain physical fitness and healthy bones. However, anyone who has problems with balance or gait, or who hasn't moved a muscle in years, should consult a physician or a physical therapist before taking up vigorous exercise. Since a woman's body uses calcium less efficiently after estrogen production falters, a woman needs to step up her calcium intake to 1500 mg daily when she suspects she is beginning menopause. Many women do not get enough calcium from foods, particularly if they dislike milk, are lactose intolerant, or shun dairy products as being too high in fat. Researchers estimate that most people get only 400-600 mg of dietary calcium daily.
Most physicians recommend taking supplements to compensate for calcium shortfalls.
Exercise causes the bones to use more calcium, and a healthy diet provides active bones with the raw materials they need. During most oft he year, vitamin D is synthesized by skin that is exposed to sunlight for at least 20 to 30 minutes daily. In winter, however, this doesn't happen for many people living in the continental United States. Not only are the ultraviolet rays that trigger the vitamin's production unavailable in winter, but also the duration of winter increases with distance from the equator. During these months especially, nutritionists suggest taking 400 IU in a daily multi-vitamin tablet.