Have you noticed how many older people have poor posture? This partly due to muscle loss in the back, shoulders, and neck but also thinning of the bones. To avoid this get calcium from your diet and supplements (1200 milligrams for men and women under 50 years of age and 1500 milligrams for women over 50). Get vitamin D from seafood, and vitamins – at least 400 IU per day. Exercise can build muscles which put a strain on the bones leading to the deposition of calcium. Don’t forget to get 20 grams of protein after exercise as protein is the base on which calcium is deposited on bone. So take care of your bones and keep standing tall.