As we age, our bones gradually become weaker, potentially leading to osteoporosis, a condition where bones become thin and fragile. Fortunately, we can keep our bones strong and healthy through proper diet and exercise. First, ensure you get enough calcium and vitamin D. Calcium is a crucial component of bones, and vitamin D helps the body absorb calcium. Adults need about 1000 mg of calcium daily, while postmenopausal women and men over 70 need 1200 mg. Good sources of calcium include milk, dairy products, fortified orange juice, leafy green vegetables, and broccoli. If you can't get enough calcium through food, consult your doctor about supplements. Vitamin D is equally important, with adults needing at least 600 IU daily, and those over 70 needing 800 IU. Sun exposure and fortified milk are good ways to get vitamin D. Besides calcium and vitamin D, nutrients like protein, vitamin B12, magnesium, and vitamin C are also crucial for bone health. Eating nuts, beans, whole grains, fruits, and vegetables helps obtain these nutrients. In addition to a healthy diet, weight-bearing exercises are essential. These include squats, push-ups, and weight lifting. For older adults or those at risk of osteoporosis, low-impact exercises like using elliptical machines or stair steppers are better options. Remember to gradually increase the intensity of any exercise and stick with it to effectively strengthen your bones.