Food:

-Calcium.
It is primarily found in milk and dairy products.
The recommended daily intake is 1 gram during the growth phase until reaching the peak bone mass. Postmenopausal women should eat 1.5 grams a day.
When calcium intake is insufficient may be given dietary supplements to be taken with meals to prevent kidney stone formation and improves its absorption.

-Vitamin D.
It is essential for the absorption and incorporation of calcium into bone
Obtained in part by food, but also is synthesized by the body with sun exposure.

Exercise.

The exercise involves a mechanical stimulus that promotes bone remodeling. Acting on it in 2 ways: first, the tension generated directly into the bone by the weight that has to endure to perform weight-bearing exercises, being the more effective the longitudinal forces to the bone (eg running drills, jumping, taconeo …); and, secondly, to do any exercise, the muscles contract and subject to other stresses to the bone by pulling on the insertion points.

Examples of exercises:
-Exercises in charge: walking, jumping, climbing stairs, jogging, aerobics, etc..

-Force exercises, high intensity, between 60 and 80% of maximum strength of the individual. Keep in mind that older people should be required not more than 60%. It should work on all the muscle groups that protect the bones of the legs and spine.