Do you know how healthy your bones are? In a world of smartwatches and fitness trackers, many of us are aware of our health in a way we have never been before. But while we might know to check our blood pressure or keep our weight in check, most people don’t think about their bone health until it is too late.

Poor bone health can lead to osteoporosis, which causes them to lose strength and break more easily, sometimes from as little as a cough, a sneeze or even a hug. Some 3.5 million people in the UK are estimated to have the condition, with half of women and 20 per cent of men over 50 breaking a bone because of it.

“Osteoporosis is one of the biggest threats to older people’s health and independence as our population ages,” says Craig Jones, chief executive of the Royal Osteoporosis Society. “There’s a misconception that broken bones are manageable or trivial – but this is often not the case when we’re older. The end result of untreated osteoporosis is a life-threatening hip fracture, which leads to the death of over a quarter of sufferers within a year.”

The good news, he adds, is that “it doesn’t need to be like this”. There are things we can do at all stages of life to improve our bone health outlook. Here, experts share their top tips…

Start younger than you think

“One of the biggest misconceptions I see is that bone health only becomes important as we get older. In reality, we reach our peak bone mass by around the age of 30, meaning many of the foundations for our future bone health are laid much earlier than most people realise.

“One message I often share with clients is that the fracture wasn’t the first sign. There are often clues much earlier, which is why taking a proactive approach to bone health is so important.” Jayne Denton, founder of Ravenstone Wellness and a diagnostic radiographer

Weight-bearing exercise

“Weight-bearing exercise is one of the simplest ways to maintain strength, mobility and bone health throughout life. The good news is it doesn’t require a gym membership or expensive equipment. Everyday activities such as walking, climbing stairs, gardening, carrying shopping bags and standing up from a chair all place healthy stress on our bones and muscles.

“Take the stairs instead of the lift, park further away or stand during television advert breaks.

“The key is consistency, and small amounts of movement each day can make a significant difference over time.”

Know which vitamins you need

“Calcium (700mg a day) gives your bones the strength and hardness they need and vitamin D (400 IU a day) helps your body absorb and use calcium. You can get vitamin D from sunlight and food, but everyone should consider taking a supplement from the end of September to the beginning of April.

“There are also other vitamins (B, K, C and E), minerals (magnesium, potassium, boron, copper, silicon and zinc), and nutrients that help keep bones healthy and strong, but try not to become overly worried about getting them all individually. If you eat a balanced diet, you’re likely to be getting everything you need.

“Some foods are best enjoyed in moderation, like caffeine, salt, alcohol and fizzy drinks. Too much saturated fat also potentially causes bones to lose strength.” Kirsty Carne, senior osteoporosis specialist nurse at the Royal Osteoporosis Society.

Get enough sleep

“When people think about healthy ageing, they often focus on diet while overlooking the importance of recovery and sleep. Poor sleep and chronic stress can affect multiple areas of health, including physical resilience, energy levels, muscle recovery and overall well-being. Bone health works in the same way. Supplements can play a supportive role, but they’re most effective when combined with consistent lifestyle habits like quality sleep and stress management.” Sally Lott, research and development manager at vitamin and supplement brand, Nature’s Best

Practise yoga

“Yoga is genuinely underrated for bone health. A study found that just 12 minutes of daily yoga significantly increased bone density in the spine and hips – the areas most vulnerable to osteoporosis.

“Unlike static stretching, yoga is weight-bearing: you’re moving your bodyweight through a full range of motion, creating the mechanical stress that stimulates bone-building cells. At home, try Warrior II, Triangle and Tree poses, holding for five to eight breaths. In a heated environment muscles warm up faster, allowing you to work deeper into poses more safely.” Nick Higgins, co-founder and head of teaching at Hotpod Yoga

Cut down on the alcohol and tobacco

“Alcohol and tobacco have long been recognised as risk factors. Quantitatively, studies suggest that alcohol use can increase fracture risk by roughly 40-60 per cent, depending on the amount consumed. Limit intake to no more than one drink (beer or wine) per day for women and two drinks (beer or wine) per day for men. Binge drinking may be particularly harmful.

“No level of tobacco smoking has been established as safe for bone health. Smoking has a cumulative effect that can contribute to bone loss over time and potentially lead to fracture risk.” Dr Bart Clarke, endocrinologist at the Mayo Clinic

Know your risk factors

“Understanding risk factors can help you take steps to protect your bone health and an early diagnosis means broken bones can be avoided.

“Some are beyond our control, like ageing, genetics, menopause and family history, or health conditions including Crohn’s disease, coeliac disease, eating disorders and early menopause. “Certain medicines can increase risk, including glucocorticoid (steroid) tablets when taken for more than three months, some breast and prostate cancer treatments, and anti-epileptic medications.”