Most of the time, we focus on getting to a certain age. We’re thinking about a number, but what we really should be thinking about is our quality of life. There’s little point in getting super old if you’re not enjoying where you are and what you’re doing. Unfortunately, there are a lot of retirees out there who lack the ability to move and interact with people they love or pursue passions because they are physically limited.

Healthy bones are a priority for people of all ages. Strong bones help you avoid injuries now, and they’ll keep you active and durable the older you get. Luckily, there are things you can do now to strengthen your bones and keep them healthy in the present and for the future. It’s true, genetics has a good deal to do with how your bones will be. But there is a lot that’s in your control.

Living a healthy lifestyle and avoiding common pitfalls are two things you can do starting immediately to keep your bones healthy. We’ve put together a list of seven key things you can start doing to protect your bones and stay in great shape for longer. Let’s take a look at what you can do for your bones today!

Do the Right Exercises

Certain exercises are better for your bones than others. While any exercise is usually better than none, weight-bearing exercises, like high-impact sports and weightlifting are great for building strong bones. You don’t have to become a bodybuilder in the gym. Light resistance training over years will do wonders for your bones. Start small and build muscles. As you get stronger, the muscles around your bones will add even more support to your movements. The earlier you start, the better. As people age, it becomes harder and harder to put on and keep on muscle mass.

Take Essential Vitamins

Due to increasingly sedentary lifestyles, people are lacking key vitamins designed to keep bones healthy. Over the past couple of years, the pandemic taught us that many Americans were seriously lacking in Vitamin D. This vitamin has a variety of health benefits, but it’s also great for bones! You can get free Vitamin D just by going outside every day, or you can buy an affordable Vitamin D supplement online or at your local grocery store. A single gel cap every day is enough to give your bones the health boost they need.

Walk a Lot

If you create a habit of walking every day, your bones will thank you. Walking is great for the knees and bones. You’re giving the bones the consistent impact they need to stay strong and dense. Sometimes, running long distances can be bad for your joints, especially your knees. It’s easier to injure yourself when running versus a brisk walk. Find a friend and start going on a long walk every day.

Avoid Smoking

Smoking is very bad for your bones. Smoking is also bad for your lungs and has a ton of other negative health impacts. Thankfully, fewer and fewer people are smoking each year, so that’s good news for all of the bones out there.

Improve Your Diet

Diet gives your bones the vitamins and minerals they need to stay strong and healthy. If you’re overweight, correcting your diet to limit calorie intake and avoid sugars will help you lose weight and reduce constant pressure on your bones. Your body takes less of a beating over the years when you’re in a healthy body mass index range. See what you can do to improve your diet in addition to increasing your daily activity levels.

Get a Bone Scan

As you get older, you can actually find out how healthy your bones are with a medical scan. Doctors and other medical professionals have specialized tools to determine your bone health. It’s a great way to find out what you need to improve and where you are relative to average bone health levels. Take a look at your insurance plan and see if they offer coverage for bone scans. If they do, get them annually to track your progress!

Peptides & Bone Health

Ipamorelin is the subject of exciting research related to bone density. Of all of the peptide analogs, Ipamorelin has the most significant impact on bone strength and density. Studies done  on MK766 show that it can increase bone strength and resistance to fractures. In studies done on rats, Ipamorelin led to a four-fold increase in bone formation and improved density.