As we get older, our bones naturally begin to lose density, making us more prone to fractures, osteoporosis, and chronic joint pain. The good news is that aging doesn’t mean you’re destined for weak bones or reduced mobility. In fact, there are plenty of proactive steps you can take to strengthen your bones and maintain a healthy, active lifestyle well into your later years. Whether you’re in your 40s and thinking about prevention or in your 70s and focused on preserving mobility, even small daily changes can make a huge difference. From adjusting your diet to incorporating bone-boosting exercises, you have the power to support your bone health and stay independent and pain-free as you age.

This guide outlines 12 science-backed strategies that can help you protect and strengthen your bones. These easy-to-follow tips—ranging from boosting your calcium intake to taking part in strength training and balance exercises—are especially helpful for adults in their 40s through 80s. With a few simple changes to your daily habits, you can reduce the risk of fractures, improve your posture and stability, and ultimately enhance your quality of life. Let’s dive in and learn how to build a stronger, healthier skeleton.

1. Make Calcium a Daily Priority
Calcium is the essential building block of strong bones. If your body isn’t getting enough calcium from your diet, it starts pulling the mineral from your bones, which leads to bone thinning. Adults under 50 should aim for about 1,000 mg daily, while those over 50 need around 1,200 mg. Good sources of calcium include dairy products like milk and yogurt, leafy greens, almonds, and calcium-fortified plant-based milk. If your diet falls short, a calcium supplement may help, but be cautious not to overdo it—excessive calcium can lead to kidney stones.

2. Pair Calcium with Vitamin D
Your body can’t absorb calcium efficiently without Vitamin D. That’s why both nutrients should go hand-in-hand. Try to get 15–30 minutes of sun exposure each day to help your body produce Vitamin D naturally. You can also eat fatty fish like salmon or mackerel, eggs, and fortified dairy products. If needed, talk to your doctor about taking a Vitamin D3 supplement to ensure your levels are optimal.

3. Try the “Prune Challenge”
It may sound surprising, but prunes (dried plums) are excellent for bone health. Eating just 5–6 prunes a day can help slow down bone loss, increase bone density, and reduce the risk of fractures. Prunes are rich in potassium, vitamin K, and antioxidants that fight inflammation and help your bones retain calcium. Add them to your snacks, stir them into yogurt, or blend them into smoothies. For even more benefits, you can gradually increase to 10–12 prunes a day—just make sure to go slow to avoid stomach upset.

4. Strength Train Regularly
Strength training puts gentle stress on your bones, signaling them to grow stronger and denser. It also boosts balance and muscle strength, which can help prevent falls. Incorporate exercises like squats, lunges, resistance bands, or free weights into your routine at least 2–3 times a week.

5. Add Weight-Bearing Exercises
Unlike swimming or cycling, weight-bearing activities increase bone mass. Walking, hiking, dancing, stair climbing, and playing tennis all apply pressure that strengthens your bones. Try to do these activities for at least 30 minutes on most days.

6. Eat More Magnesium and Vitamin K
Magnesium and Vitamin K play key roles in helping your body absorb and use calcium. You can get magnesium from nuts, seeds, whole grains, and even dark chocolate. For Vitamin K, load up on leafy greens like spinach, kale, and Brussels sprouts.

7. Cut Back on Alcohol and Caffeine
Excessive alcohol and caffeine can interfere with calcium absorption and weaken bones over time. Stick to one drink per day if you’re a woman and two for men. Keep coffee to 1–2 cups a day and balance it with hydrating beverages like water.

8. Quit Smoking for Good
Smoking is terrible for your bones. It limits blood flow, reduces calcium absorption, and speeds up bone loss. If you smoke, talk to your doctor about quitting programs or nicotine alternatives. Replacing cigarettes with healthy habits like exercise or meditation can help ease the transition.

9. Boost Your Protein Intake
Protein forms the matrix of your bones and helps keep them dense and strong. Include protein with every meal through lean meats like chicken and fish, eggs, legumes, tofu, and dairy products.

10. Watch Your Salt Consumption
Too much salt can cause your body to lose calcium through urine. To prevent this, limit processed foods and fast food, which are typically high in sodium. Instead, cook with herbs and spices to add flavor without the salt.