Maintaining strong bones as you age can reduce the risk for osteoporosis and related complications, such as painful vertebral compression fractures in the spine. Improve your bone health and protect your body by trying these 7 effective tips today.

1. Participate in weight-bearing exercise
Regularly performing weight-bearing activities can help build and maintain bone mass. Simple ways to engage in weight-bearing exercise include:

• Going for a walk or jog
• Climbing stairs or doing bench steps
• Doing resistance or strength training

2. Make lifestyle changes
Modifications in lifestyle and habits that can regulate body’s metabolism and reduce the risk of bone density loss and fracture include:

• Quitting smoking
• Avoiding excessive alcohol use
• Increasing Vitamin D intake
• Consuming plenty of calcium