Be careful not to get more than 2000 mg of calcium a day very often. That amount can increase your chance of developing kidney problems. Your body uses vitamin D to absorb calcium. You can also get vitamin D from eggs, fatty fish, and cereal and milk fortified with vitamin D, as well as from supplements. More than 2000 IU of vitamin D each day may cause harm to your liver and even lower bone mass.
Exercise makes bones and muscles stronger and helps prevent bone loss.
It also helps you stay active and mobile. Weight-bearing exercises, done three to four times a week, are best for preventing osteoporosis. Walking, jogging, playing tennis, and dancing are all good weight-bearing exercises. Strengthening and balance exercises may help you avoid falls and lessen your chance of breaking a bone. There is no such thing as being too old or too frail to do some sort of exercise.