Core Viewpoint - The article emphasizes the importance of maintaining bone health, particularly in individuals aged 30-35 and older, to prevent conditions like osteoporosis and associated fracture risks. It highlights the prevalence of low bone mass in the population and suggests a three-step strategy for bone health management. Group 1: Prevalence and Risks - The peak bone mass is reached in youth, and after age 30-35, there is a gradual decline leading to low bone mass, which can progress to osteoporosis if not addressed [1] - In China, the prevalence of low bone mass is 40.9% among individuals aged 40 and above, and 47.5% among those aged 60 and above [1] Group 2: Step 1 - Scientific Assessment - Individuals should calculate their BMI using the formula: weight (kg) ÷ height (m)², aiming for a healthy range of 18.5-23.9 for adults aged 18-64 [2] - Weight changes should be monitored, especially in older adults, with specific BMI targets set for different age groups [2] - Regular bone density tests are recommended for those over 40 or with risk factors, using various screening methods to identify low bone mass early [2] Group 3: Step 2 - Nutritional Reinforcement - Adequate calcium intake is crucial, with recommendations of 300-500 ml of dairy products daily, along with increased consumption of soy products and dark green vegetables [3] - Vitamin D supplementation is advised through outdoor activities and diet, including fatty fish and egg yolks [4] - Sufficient intake of high-quality protein from fish, poultry, eggs, lean meats, and legumes is essential for bone health [5] Group 4: Step 3 - Effective Exercise - Regular physical activity is vital, with a recommendation of at least 150 minutes of moderate-intensity exercise weekly, adjusted for older adults [6] - Aerobic exercises such as running, walking, swimming, dancing, and cycling are effective for stimulating bone growth [7] - Strength training exercises, including resistance training with bands or weights, are recommended to enhance muscle strength and protect bones [7]