Calcium alone won't save your bones. You need vitamin D to absorb it, and weight-bearing exercise to lock it in.
Adults need ~1000 mg of calcium/day (1200 mg after age 50). Dairy (milk, curd, paneer), ragi, sesame (til), almonds and green leafy vegetables are strong sources.
Vitamin D is the key that unlocks calcium absorption. Get sun; supplement if deficient.
Weight-bearing exercise (walking, jogging, dance, resistance training) signals bones to hold density. Swimming is great for joints but does far less for bone density.
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