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In your 30s, a gradual decline in bone mineral density starts to occur, with a loss of about 1 percent each year. However, there is evidence that being physically active can optimize your bone health throughout your life. Wendy Kohrt, a distinguished professor of medicine, emphasizes the importance of regular physical activity. Any form of movement that involves standing up and fighting gravity is beneficial for your bones

To further enhance bone protection, there are five exercises you can incorporate into your routine to keep your bones strong. The first exercise is push-ups. These can be done against a wall, on bent knees, or on the floor. Place your hands shoulder-width apart on the surface in front of you, then tighten your abs and bend your arms, lowering your torso towards the surface. Push yourself back up, repeating the exercise three to five times, resting, and then completing a second set. The second exercise is squats

Stand with your feet hip-width apart and slowly squat down by bending your knees. You can rest your hand on a sturdy object for balance. Squat as far as you comfortably can, ensuring your butt doesn't go below your knees. At the bottom of the movement, tighten your buttocks and use your butt and thigh muscles to return to a standing position

Repeat this exercise eight to 12 times. For the third exercise, consider a walk-and-stomp routine. While walking, stomp each foot two or three times every 10 steps or so, as if you are crushing a can. This type of exercise stimulates the bones by jolting them and is more beneficial than using a treadmill. Stair-climbing is the fourth exercise on the list. This activity increases bone density, particularly in postmenopausal women, as it forces the body to resist gravity while strengthening the leg and hip muscles that support pelvic bones

Use a handrail if needed and consider adding the occasional stomp for increased bone stimulation. The final exercise is hip-leg lifts. This targets the muscles surrounding your hip bones, which are prone to fracture, and can help improve balance. Begin by placing your hand on a counter or against a wall for balance, with your feet hip-width apart. Shift your weight onto your left foot, then straighten your right leg and lift it out in front of you until your foot is approximately 6 inches off the floor

Complete a set of eight to 12 lifts, then shift your weight to your right foot and repeat with the left leg. These five exercises are simple yet effective ways to maintain optimal bone health. Incorporating them into your routine can help keep you and your bones strong for life.