Build Your Bones
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Build Your Bones

Do you know which exercises, foods and vitamins keep bones strong and lower osteoporosis risks? Test your smarts with our quiz.

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Build Your Bones
Build Your Bones
Question 1 of 20 Correct

Which of these can help build bone strength?

Correct! Sorry, that’s incorrect.

The correct answer is: Weight-bearing exercises--such as leg presses, squats, walking, aerobic dancing, jogging and jumping rope--help strengthen bones.

Build Your Bones
Question 2 of 20 Correct

True or false: You can do weight-bearing exercises without weights.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. You can use your own body weight as resistance in the form of squats, lunges, pushups and pull-ups.

Build Your Bones
Question 3 of 20 Correct

How much weight-bearing exercise do you need daily for healthy bones?

Correct! Sorry, that’s incorrect.

The correct answer is: To develop and maintain strong bones, get at least 30 minutes of weight-bearing activity each day.

Build Your Bones
Question 4 of 20 Correct

Why is vitamin D important for healthy bones?

Correct! Sorry, that’s incorrect.

The correct answer is: Vitamin D is critical because it works hand-in-hand with other nutrients to strengthen bones. For example, vitamin D increases the absorption of calcium, which helps your bones stay strong.

Build Your Bones
Question 5 of 20 Correct

True or false: Soy is good for bone health.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. Some studies show that adding one serving a day of soybeans or a soy product may increase bone strength.

Build Your Bones
Question 6 of 20 Correct

What foods are rich in calcium?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. To maintain healthy bones, you need calcium. Foods rich in calcium include dark green vegetables, dairy products, corn tortillas, salmon and almonds.

Build Your Bones
Question 7 of 20 Correct

Which vitamins actually lowers the risk of fractures?

Correct! Sorry, that’s incorrect.

The correct answer is: Vitamins A, C, D and K are all important for bone health. Vitamin K has been associated with lower risk of fractures and can be found in dark leafy green vegetables such as kale and spinach.

Build Your Bones
Question 8 of 20 Correct

True or false: Calcium alone can strengthen bones.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Your body relies on more than calcium to build and maintain strong, sturdy bones. And calcium cannot be absorbed without vitamin D.

Build Your Bones
Question 9 of 20 Correct

Which of these is a bone's biggest enemy?

Correct! Sorry, that’s incorrect.

The correct answer is: Chemicals in soda such as phosphorous may lead to bone loss, and caffeine in soda may interfere with the body’s ability to absorb calcium. Drink low-fat milk or calcium-fortified orange juice instead.

Build Your Bones
Question 10 of 20 Correct

At what age does your bone density peak?

Correct! Sorry, that’s incorrect.

The correct answer is: Bone density peaks by the time you’re 30, after which bone loss begins to occur. A solid 40 to 60 percent of bone mass is deposited during early puberty (ages 10-12 for girls, 14-18 for boys), with an extra 10 percent added during your 20s.

Build Your Bones
Question 11 of 20 Correct

True or false: Women with wrinkles are more likely to have weak bones.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. Yale researchers found that the more wrinkles women had, the lower their bone density. The tough protein called collagen is important in both skin and bones, and breaks down as we age.

Build Your Bones
Question 12 of 20 Correct

True or false: Jogging can strengthen bones in the arms and upper spine.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Bones build density only where loads are applied. Jogging might increase bone mass density in the legs and lower spine, but jogging won't do much for the upper spine or arms.

Build Your Bones
Question 13 of 20 Correct

Why is low bone mass bad?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Just as high cholesterol or high blood pressure can lead to a heart attack, low bone mass can lead to fractures, poor posture and overall bone weakness.

Build Your Bones
Question 14 of 20 Correct

What percentage of post-menopausal women have osteoporosis?

Correct! Sorry, that’s incorrect.

The correct answer is: The World Health Organization estimates that about 20 percent of postmenopausal women have osteoporosis. Some researchers estimate the number is closer to 50 percent.

Build Your Bones
Question 15 of 20 Correct

What happens during menopause that affects bone health?

Correct! Sorry, that’s incorrect.

The correct answer is: During menopause, the ovaries produce less estrogen, a hormone which preserves bone density. This can lead to bone loss.

Build Your Bones
Question 16 of 20 Correct

True or false: Half of women over age 50 will break a bone.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. According to the National Osteoporosis Foundation (NOF), half of all women over the age of 50 will break a bone, and the risk is even higher in those with osteoporosis.

Build Your Bones
Question 17 of 20 Correct

What are the symptoms of osteoporosis?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Osteoporosis does not usually cause symptoms in its early stages. As it worsens, you may break a bone after a sudden strain, bump or fall. A collapsed vertebra may cause severe back pain, spinal changes or loss of height due to bent-over posture.

Build Your Bones
Question 18 of 20 Correct

True or false: Men can get osteoporosis, too.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. In the U.S., more than two million men have osteoporosis.

Build Your Bones
Question 19 of 20 Correct

Which of these are risk factors for osteoporosis?

Correct! Sorry, that’s incorrect.

The correct answer is: If you are white or Asian and have a slight frame, you are at a greater risk for developing osteoporosis. Taking thyroid medication can also increase your risk.

Build Your Bones
Question 20 of 20 Correct

By how much does smoking increase your risk of osteoporosis?

Correct! Sorry, that’s incorrect.

The correct answer is: Cigarette smoking doubles your risk of osteoporosis. Research also has shown that osteoporosis starts sooner and increases at a faster pace in smokers. The good news is, once you stop smoking, you can lower your risk of osteoporosis.

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Healthy Bones, Joints & Muscles

Healthy Bones, Joints & Muscles

Good nutrition -- especially calcium and vitamin D -- is very important to healthy bones and muscles, as is regular exercise and keeping weight under control. This lifestyle is especially important in childhood and teen years, whe...

n bone strength is developing most rapidly -- and can help prevent osteoporosis (brittle bones), fractures, and painful osteoarthritis (degenerative joints) later in life.
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