The first step in improving bone density is you must increase bone mass. To maintain bone health an individual must have daily exercise. Resistance and weight bearing exercises are important if your trying to increase your bone health. The recommendation is at least 30 minutes every day or every other day. the exercise can be mild at least two or three times a week and at least once a week do something that provides a cardio workout for yourself even if you lift hand weights.
Eat calcium rich foods. Most people think that bone loss comes from not drinking enough milk, but that is not the case. Many foods are rich in calcium that need to be incorporated into your diet. A few foods to consider as you change your eating habits to better your bones are the following: salmon, beans, broccoli, peas, sardines, spinach, okra, Bok choy, almonds, sesame seeds, yogurt, cheese, milk, and milkshakes.
Consider a supplement that offers nutrients that help your body absorb calcium. Taking a calcium supplement is not enough. Your body needs other nutrients to help it absorb the calcium. Look for a supplement that has a few ingredients such as : magnesium, silica, boron, and Vitamin D3.
Your overall health is a key factor when starting an exercise routine, please use caution and start off slowly and work your way up to 30 minutes. Please consult with a doctor if you are being treated for a serious illness before beginning an exercise program. Mild exercise is healthy and if at all possible try to do this daily.