Every day do at least 30 minutes of weight-bearing physical activity that works your muscles against gravity. Try walking briskly, low-impact aerobics or golf. Tai chi is excellent for increased flexibility and stability.
Use hip protectors.
These thin, oval, plastic discs fit over the hip area in specially designed garments and absorb the shock if you fall.
Eat foods that are high in calcium.
Dairy products, such as milk and cheese, are calcium-rich. Eat at least two servings of dairy products each day. One glass (200ml) of high-calcium milk provides over 400mg of calcium. (Check the label for the calcium content.)
Spend 30 minutes outdoors each day to ensure an adequate supply of vitamin D.
Vitamin D is needed for your body to absorb calcium, and is made in the skin when it is exposed to sunlight. If you are housebound or getting insufficient exposure to sunlight, you can take vitamin D supplements, but check with your doctor first.
Limit your intake of alcohol
Preferably to not more than 2 standard drinks per day, with 3-4 alcohol free days per week.