How to maintain strong bones?

First, while bone weakness is evident in older Americans, strong bones begin in childhood. Here are four steps you can take today to prevent osteoporosis and maintain strong, healthy bones: 1. Get the recommended amount of daily calcium by drinking milk and eating green leafy vegetables, soybeans, yogurt, and cheese. (1,000 mg of calcium per day). 2. Exercise 30 minutes per day for adults; 60 minutes a day for children. This can be walking, running, or any weight-baring exercise. 3. Get Vitamin D (200 IU), which is produced in the skin by exposure to the sun. It’s also found in fortified milk and cereals 4. Your doctor can order a bone density test (DEXA), which measures bone density at the spine, hip, and wrist where most fractures occur. For more information on osteoporosis, call 1-866-718-BONE, or go to www.surgeongeneral.gov.