1.) Do weight bearing exercise regularly – Weight-bearing exercises which require the body to work against gravity, such as weight training, walking, hiking, climbing stairs and dancingare the most beneficial. Half an hour a day is optimal.
2.) Eat the right foods for healthy bones. Low-fat dairy products are good sources of calcium, and many are fortified with vitamin D, both of which are essential for strong bones. Fresh produce like fruits and vegetables are rich in essential vitamins and minerals needed for bone health. Green vegetables (kale, broccoli, spinach) and orange vegetables (peppers, strawberries, oranges and pineapples) are excellent options.
3.) Stop smoking and drink in moderation
4.) Take supplements to boost bone health
5.) Protect your bones from a younger age.