If you’re wondering how to increase bone density, there are several ways to do it. The most effective things you can do will involve your diet and your physical activity. Like all things health-related, you have to move more and pay attention to what you consume. These things will make your bones stronger and limit the risk of falls and fractures.

First, focus on your diet. You’ll need to increase the calcium you consume. Most people can do this with extra dairy like milk and cheese. If that’s not possible for you, there are calcium supplements you can take. Eat more leafy greens, too. Spinach, broccoli, and kale are all great for improving your bone health.

In addition to eating well, you have to exercise as much as you can. This doesn’t mean you have to put in three hours at the gym every day. Make it a point to walk every morning or every evening. Swim if you’d prefer to get your exercise that way.