How to Get Stronger Bones ?

The following steps can help you build bone:

Exercise. The best exercise for your bones is exercise that makes your bones carry weight. When you walk, your bones carry the weight of your whole body. You can also lift weights. Aim for at least 30 minutes of weight-bearing exercise a day.

Get enough calcium and vitamin D. They help you keep your bones stronger. Aim for at least 1,200 mg of calcium a day. Eat foods high in calcium, such as low-fat dairy products, leafy green vegetables, and canned sardines and salmon. You may need a calcium pill each day. Consider taking vitamin D if you are a woman in menopause or you get little sun. Take 600 IU a day.Take 800 IU if you are 70 or older.

Avoid smoking and limit alcohol. Smoking and drinking alcohol can speed up bone loss.

Try a stop-smoking program. Ask your doctor about a nicotine patch or another smoking cessation medicine.

Limit yourself to one drink a day for women, and two drinks a day for men.

* The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.