3. Train with weights

Weight-bearing exercises (where you support your own weight) like jogging, walking, weight training and stair climbing help to strengthen bones and maximize bone density. The bones adapt to the pull of gravity and weight, and build more cells, thus increasing bone mass. At the same time, the muscles are also strengthened. These effects help to reduce the possibility of bone thinning and fractures.

Another beneficial regime is to practise strength-training exercises using dumbbells and weights, as this helps to increase muscle mass.

4. Keep a healthy weight

Obesity increases stress on the bones and joints, so keep trim and slim with a balanced diet and active lifestyle. A good way to keep the weight off is to do cardiovascular exercises such as jogging and swimming for at least three times a week, 45 minutes each time.

While it is important not to become obese, being underweight is also a risk factor for osteoporosis later in life.