Weight-bearing exercises are important for osteoporosis prevention because they help build bone mass. Bone mass refers to the strength and density of your bones. A few types of exercise that force you to work against gravity and build healthy bones include walking, jogging, climbing stairs, tennis, and dancing.

You know that calcium is important for healthy bones, but you might not have known that it can be found in unexpected places. Dark green, leafy vegetables, such as broccoli, collard greens, bok choy, and spinach, are good sources, and a few fruits even provide calcium, like rhubarb, oranges, and figs.

Balance exercises may not strengthen your bones, but they do improve your coordination, and that can help prevent falls. This is especially important for people who already have osteoporosis or are at risk for it. Examples include toe/heel raises and the wall slide. To give the wall slide a try, stand with your buttocks, palms of your hands, and shoulders against a wall and slide up and down, bending your knees halfway to a sitting position. Keep your shoulders back, and your stomach and back flat.

No discussion of osteoporosis prevention would be complete without discussing both calcium and vitamin D, which play an important role in osteoporosis prevention and promoting bone health. On average, 1000 milligrams of calcium and 400 to 800 IUs of vitamin D per day are recommended, although some people may need more. Good sources of calcium include dairy products, sardines and salmon with bones, and tofu. Sunlight is the best source of vitamin D, but some people may need to take supplements.