Physical activity helps boost energy, build bone density, decrease body fat and lower the risk of chronic disease, while also improving mental health.
Weight-bearing exercise & resistance training is the best way to prevent osteoporosis, especially for women:
SQUAT TO PRESS
Squat as though you are sitting in a chair, and then as you stand up, bring the weight overhead. Repeat 10–12 times.
Falling is a major contributor to hip fractures and traumatic brain injuries. To help improve your balance, work on it every day:\
Stand on one leg and hold it for as long as you can; use a chair or counter to help if needed. Try reaching forward and touch the opposite hand to the ground while standing on one leg. Remember to work both sides; one side will be weaker than the other.
Stretching helps increase your range of motion and slows down joint degeneration:
CHEST & SHOULDER OPENER
Standing with your back to the wall and arms up and bent at a 90-degree angle, glide your hands straight up, without lifting them off the wall.
Take a walk, go for a run. Swimming and cycling improve cardiovascular fitness and build muscle strength, but are not as effective at preventing osteoporosis as weight-bearing exercise.