Step 2: Be physically active
Working out not only strengthens and tones your muscles, but also your bones. No matter your age, exercise is important for treating and preventing osteoporosis, not to mention increasing muscle strength, improving coordination, shedding pounds and elevating your mood.
Bone, just like muscle, is living tissue that responds to exercise by becoming stronger. Quite simply, one who exercises regularly typically develops greater bone mass than someone who is sedentary. Starting a disciplined exercise program when you’re younger is very important. Bone mass peaks soon after the age of 30 for most people, and having a higher bone density at that critical age can actually help to prevent bone loss as you get older. Exercising also strengthens muscles and improves balance, which can help to prevent falls and resulting fractures.
Weight-bearing exercises, which force you to work against gravity, are the best type of exercises for developing strong bones. Examples of this type of exercise go far beyond weightlifting. Walking, hiking, jogging, climbing stairs and dancing are all excellent ways to increase bone mass. Low-impact exercises such as swimming and bicycling are great for strengthening muscles, including your heart, but they’re less effective at strengthening your bones.
Thirty minutes of daily exercise is recommended for most people. However, if you’re over the age of 40 or have sensitive health issues, such as high blood pressure or diabetes, you should consult with your doctor before jumping into an intense exercise program.
Step Three: Maintain a healthy weight
