Regular physical activity is imperative for maintaining bone mass—and may even slightly improve it. A recent study published in Osteoporosis International reported that a 60-minute, high-impact aerobic routine, three days a week, plus 10 minutes daily of strength training, produced significant improvements in bone mass of premenopausal women over one year.

Although weight-bearing exercises such as jogging and hiking are most effective for strengthening bones, don't discount daily opportunities to boost overall activity, Weaver says. Aim to meet the Surgeon General's recommendation of 30 to 90 minutes daily of moderate exercise. Choose activities you like because consistency is key. "Bone is just like muscle," Heaney says. "If you don't use it, you lose it."

Moves that were best for bones included leg presses, one-arm military presses, seated rows, squats, back extensions, and lateral pulldowns.

Here are demonstrations on how you can incorporate these bone-building exercises at home:

Shoulder Press
Shape up your shoulders

Bent-Over Rows
Bent-over rows are a demanding but highly effective method for building strength in these rear core muscles.

Squats
This exercise is one of the most efficient ways to strengthen the legs.

Back Extensions
This exercise improves posture and is excellent for torso flexibility and strength, both of which reduce the risk of lower back pain.

Lateral Pulldowns
This strength move targets your upper back muscles