Unfortunately, by age 25, our body’s bone health has reached its peak in bone mass. Every year after 25, our bone density has the tendency to decline which can then affect our physical activity levels as we age—putting us at risk for osteoporosis and higher pain levels—unless we take proactive steps in slowing this process.

My grandparents are both a year away from 80 years young, and at their age, they are the most active people I know. In fact, they run circles around me and I feel I’m in decent shape for 40! These two characters mow lawns regularly, clean houses for extra cash, paint walls, babysit little children, and help every family member who needs assistance with daunting physical work. The end result? They are strong, healthy, active, happy, and feel great. Their bones are strong and support the lifestyle they maintain at 79!

According to recent studies, two-thirds of individuals over 70 years old who suffer a bone fracture die within the next 12 months. Thankfully, we can change these sad statistics by living a preventative lifestyle and implementing certain tools to strengthen our bones. Calcium, of course, is crucial and can be consumed in our diets with real foods—vitamin D is another good source to establish bone health.

The quickest way to improve bone density (my personal favorite) is, you guessed it, strength training! Weight bearing exercises help through increasing your metabolism, helping you sleep, improving your brain function, improving your physique, and last but not least, maintaining and improving your bone structure. If our bones are strong, they can support the muscles needed to be active, have better posture, provide less chronic pain, and live longer, healthier lives.