1. Eating foods that are rich in calcium and vitamin D is important.
2. Do regular weight-bearing exercises, such as weight training, walking, hiking, jogging, climbing stairs, tennis, and dancing.
3. Running not only helps you live longer but doing it for 30 minutes per day provides a high-intensity workout that is associated with better measures of bone health.
4. If you’re a postmenopausal woman, do lower impact activities two to three times a week. Try weight machines, dumbbell exercises, or weight-bearing endurance activities like aerobics, walking, or light jogging.
5. But if you have osteoporosis, avoid activities that involve twisting your spine or bending forward from the waist, such as conventional sit-ups, toe touches, etc.