Fortunately there are many precautions you can take to reduce the risk of osteoporosis. Physical exercise such as walking, aerobic dance, gymnastics, jazz and aerobics help to build strong bones. Cycling and swimming are excellent exercises for the body in general, but do not act in strengthening bones. Certain periods in which the bones of the limbs must support the body weight are especially good for preventing osteoporosis, such as jumping rope or running. Endurance exercise in the moderate weights should be lifted, are good for strengthening bones, especially the upper body (arms and shoulders). However, if you have heart problems or pain in bones and joints you should talk to your doctor about your options before starting any physical activity.
It is very important to eat foods rich in calcium to prevent osteoporosis. Most doctors recommend 1000 to 1500 mg per day, which means eating a lot of milk (such as milk, yogurt, and cheese) and green leafy vegetables. You can talk to a nutritionist to design an appropriate meal plan. Calcium supplements counter are also recommended. For the body to absorb calcium needs vitamin D. This vitamin is obtained naturally when the body is exposed to the sun, as well as through the consumption of dairy products. However, one should not consume more than 800 units per day. Therefore, it is advisable to consult your doctor before taking vitamin supplements.