As you age, it's crucial to maintain a healthy diet and regular exercise to keep your bones strong and prevent osteoporosis. Increase your calcium intake by consuming dairy products, leafy green vegetables, canned fish, fortified cereals, and plant-based drinks. If you struggle to get enough calcium, consider taking supplements with vitamin D. Boost your fiber intake with fruits, vegetables, whole grains, and legumes to support digestion and prevent constipation. Ensure you get enough protein from low-fat dairy, meat, fish, poultry, cooked beans, and yogurt to preserve muscle tissue. Limit salt to prevent hypertension and heart disease. Opt for healthy fats from nuts, seeds, fish, olive oil, and avocados instead of saturated and trans fats. Increase potassium intake by eating more fruits, vegetables, and beans, and consider following a Mediterranean diet for overall health benefits. Stay hydrated by drinking water and avoiding sugary or salty drinks. Limit alcohol as it can dehydrate you and interfere with medications. For physical activity, aim for at least 2.5 hours of aerobic exercise weekly, such as brisk walking, dancing, or tennis. Incorporate stretching and yoga to maintain flexibility and balance exercises like tai chi to prevent falls. Strength training twice a week with weights or resistance bands can help maintain muscle mass and bone strength. Choose joint-friendly activities like walking, swimming, and cycling, and consider water exercises if you have mobility issues. Gradually increase your activity level if you're not currently active.