The Chinese use a lot of sesame in their cooking, and have low rates of osteoporosis. Alcohol, caffeine, and sugar worsen bone loss, so minimize your intake of these. Weight-bearing exercise is important to preserve bone mass. Walking is an excellent weight-bearing exercise. Some other aerobic exercise, such as swimming or bicycling, are not as helpful in preventing osteoporosis.
Weight training protects existing bone and helps build bone mass.
Yoga may also help in many ways. For example, it may build bone mass and can improve posture, flexibility, and balance. It's important to consult your health care provider to ensure that any exercise you choose is appropriate for you.