Keep on moving
We do not only get healthy and strong bones by ingesting the right vitamins and minerals through our food. Vitamin D is needed to absorb calcium. As we also get this vitamin from the sun in addition to food, it is therefore important to go outside regularly. A daily walk not only ensures that we get enough vitamin D; exercise in itself also has a beneficial effect. Physical exercise promotes the production of bone tissue. For this reason, it is important to encourage children to get enough exercise: the more exercise they get as children, the greater the maximum bone mass and the better equipped they are for the future. However, exercise continues to be important during puberty and adulthood. Adults should undertake moderately intensive exercise for 30 minutes a day (brisk walking, cycling, swimming, etc. …). Double that is recommended for children.
Walking is an ideal activity to combat osteoporosis and is also a very low-threshold activity. It is good exercise for (and therefore strengthens) the lower limbs, hips and back. Incidentally, these are the places where most fractures occur as a result of osteoporosis. A lot of exercise also stimulates your muscles and joints, giving you better coördination and making you less prone to falls.
You can add up the activities during the day, thereby making it possible to reach 30 minutes per day.