There are things you can do at any age to strengthen your bones and lower your risk of osteoporosis.
Here are the key tips:
STAY PHYSICALLY ACTIVE
Choose weight-bearing and resistance exercises appropriate to your age or fitness level. From walking, hiking, climbing stairs, jogging, dancing or playing tennis to lifting weights, using elastic resistance bands, or doing yoga – all of these are ideal exercises to help build and strengthen your bones.
EAT FOODS THAT SUPPORT BONE HEALTH
Be sure that your diet includes enough calcium, vitamin D, and protein each day.
GET ENOUGH VITAMIN D
Through safe exposure to sunlight, or talk to your doctor about taking a supplement if needed.
MAINTAIN A HEALTHY BODY WEIGHT
Being underweight with a body mass index (BMI) of less than 19 is a risk factor for osteoporosis.
DON’T SMOKE AND LIMIT YOUR ALCOHOL INTAKE
Smoking increases your risk of weakened bones and osteoporosis. Too much alcohol can harm your bones and increase your risk of osteoporosis.