Kalpataru Hospital Kharghar, Navi Mumbai

Exercise is important to prevent osteoporosis. Although bones may seem like hard and lifeless structures, bones are living tissue that responds, like a muscle, to exercise by becoming stronger. Physical activity during childhood and adolescence increases bone density and strength. This means that children who get exercise are more likely to reach a higher peak bone density (maximum strength and solidness), which usually occurs by 30 years of age. People who reach higher peak bone densities are less likely to develop osteoporosis. The best exercise to prevent osteoporosis is weight-bearing exercise that works against gravity. Weight-bearing exercises include walking, hiking, jogging, climbing stairs, playing tennis, jumping rope, and dancing. The second type of exercise is resistance exercise. Resistance exercises include activities that use muscle strength to build muscle mass, and these also help to strengthen the bone. These activities include weight liftings, such as using free w...

Eating the proper foods is essential for good nutrition and prevention of osteoporosis. Our bodies need the right vitamins, minerals, and other nutrients to stay healthy. Getting enough calcium and vitamin D is important for strong bones as well as for proper function of the heart, muscles, and nerves. The best way to get enough calcium and vitamin D is through a balanced diet. A Diet High in Calcium Not getting enough calcium during a lifetime significantly increases the risk of developing osteoporosis and is associated with low bone mass, rapid bone loss, and broken bones. A diet high in calcium is important (see Osteoporosis and Calcium). Good sources of calcium include low-fat dairy products, such as milk, yogurt, cheese, and ice cream; dark green leafy vegetables, such as broccoli, collard greens, and spinach; sardines and salmon with bones; tofu; almonds; and foods with added calcium, such as orange juice, cereals, soy products, and breads. Calcium supplements and vitamins ar...