It’s something we have known since childhood: strong bones are important. Unfortunately, many children these days aren’t getting enough exercise and the proper diet. Children are also spending less time outside due to increased technology usage, increasing the likelihood of becoming obese.

Today, around 32 percent American children and teenagers aged 2-19 years old are obese or overweight. The American Academy of Orthopaedic SurgeonsThe aim of the AAOS is to empower families to get up and move to promote bone growth and lower the risk of developing osteoporosis later in life.

“Building your child’s bone bank is like a college savings plan: the earlier you start investing, the better,”Dr. Jennifer Weiss is a Kaiser Permanente pediatric orthopaedic specialist in Los Angeles. “Parents should ensure that kids are getting adequate calcium to keep their bones strong as well as appropriate levels of vitamins D and C to allow the body to absorb the calcium.”

So what can parents do? These tips from the AAOS will get you (and your children) moving and build stronger bones.

* Move it. Physical activity should be a regular part of your child’s day for at least 30-60 minutes. Make it enjoyable. It’s a great way to have fun with your kids while still getting some exercise. Plus? You and your kids get vitamin D from being outside, which helps build strong bones.

* Watch what you eat. There are many things to do in life. Parents are often stressed and need quick fixes. Unfortunately, the majority of this type of food lacks the nutrients necessary to maintain good bone health. To maintain strong bones and reduce the risk of weight gain, adolescents should eat a balanced diet rich in calcium.

* Lift things up, and put them down. Research shows that strength training is crucial for healthy bones. Resistance training forces muscles to work harder, and over time, they become stronger. While resistance exercises are focused on increasing muscle mass and bone strength, they can also be used to build bone capacity.

* Set limits. It’s understandable that kids’ whims change with the seasons, as do the number of teams they want to play on. To prevent injuries from becoming too frequent, limit the number of teams that a child can play on in a single season. You should also discourage your child from playing if he or she tells you it hurts. has more information.