There are three things that you should do to maintain strong bones: You should do resistance exercises. You should eat a calcium rich diet, and you should stay away from drinking too much alcohol, smoking, or taking vitamin A in excess.

Do resistance training

To maintain strong bones, you should do some form of resistance training. That can be in the form of lifting weights, using resistance bands, barbells, dumbbells, or weight machines for those of you who like to work out with equipment. Or, you can perform weight resistance exercise without equipment by doing sit-ups, crunches, or push-ups. Thinking out of the box, on the other hand, you might say that your body is your equipment. However, I will stop there and not go off into philosophical wonderland. Also, for those of you who prefer neither of the former alternatives, you can also perform resistance training by doing yoga or chi kung. Whatever kind of resistance training you decide to do-and remember, you should do only those forms of exercises that you find enjoyable if you are to do it for the rest of your life-will promote lean muscle mass that will result in the type of stress that your bones needs to keep strong.

Eat calcium rich diet

To maintain strong bones, you should eat foods that are rich in calcium. Vegetables that are rich in calcium are green leafy vegetables such as broccoli and spinach. An example of a nut that is rich in calcium is almonds. Still other foods that are loaded with calcium are tofu, whole grains, salmon, and yogurt. And, of course, let's not forget that old standby-milk.

Don't abuse alcohol, cigarettes, or vitamin A

To maintain strong muscles, you should not drink excessively, smoke or consume too much vitamin A. By now, most of us know that alcohol consumed in moderation can be good for you-your heart and your arteries. However, alcohol taken in the extreme can have devastating effects on your organs-your brain and liver, for instance. Likewise it can weaken your bones by getting in the way of your bones renewing themselves. That is to say that it obstructs bone formation. The same thing can be said about smoking and too much of a consumption-more than 25000 milligrams-of vitamin A. They too hinder bone formation.

Summary

To maintain strong bones, you should do these three things. You should practice resistance training of some kind. You should eat a calcium rich diet, and you should not drink alcohol in excess, smoke, or take more than 25000 milligrams of vitamin A.