Calcium and vitamin D are the dream team that helps prevent osteoporosis and debilitating fractures. Found in dairy products, the mineral calcium increases bone density, while vitamin D, which the body produces in response to sunlight, helps with calcium absorption. Unfortunately, most women don't get enough of either nutrient, so ask your doctor about supplements. Experts recommend a daily dose of 1,000 to 1,400mg of calcium and 800 to 1,000 IU of vitamin D.The Perfect Pairing
By forcing your skeleton to work harder, weight-bearing exercises help strengthen your bones, says Deena Goodman, a physical therapist in Los Angeles. So in addition to trying to squeeze in 30 minutes of walking on most days, do these easy exercises three times a week.Sit-to-Stand
Sit upright in a chair, keeping your feet shoulder-width apart. Push your heels into the floor and stand up slowly, back straight, without using your arms. Stand for one second, then gradually lower your body back to the sitting position (again, no hands). Repeat this simple up-and-down motion 10 times.Step Up
Standing, place your right foot on a curb, the bottom step of a staircase, or a sturdy footstool. Then lift your left foot onto the step too. Step back down, leading with your left foot. Repeat 10 times, then do 10 reps starting with your left foot.