How to prevent osteoporosis by keeping strong bones

For most people, bone mass peaks during the third decade of life. (See chart below.) After that time, we can begin to lose bone. Women and men older than age 20 can help prevent bone loss with regular exercise. By improving our muscle strength, coordination and balance, exercise helps to prevent falls and bone fractures. This is especially important for older adults and people who have been diagnosed with osteoporosis.

Happily, you don't need special equipment or a gym club membership to help your bones stay strong. Things you probably already do regularly are the best way to exercise your bones. Experts at the U.S. National Institutes of Health recommend weight-bearing activities like these (weight-bearing exercise is just about anything that makes you work against gravity):

• Walking
• Hiking
• Jogging
• Climbing stairs
• Tennis
• Dancing
• Weight training

In general, aim for at least 30 minutes of physical activity on most days.

Of course, check with your healthcare professional before beginning any exercise program - especially if you're 40 or older, or have health issues such as heart trouble, high blood pressure, diabetes or are obese.

If you've been diagnosed with osteoporosis, follow your healthcare provider's advice on which activities are safe for you. If you have low bone mass, experts recommend that you protect your spine by avoiding exercises or activities that flex, bend or twist it. You should also avoid high-impact exercise to lower the risk of breaking a bone.

Exercise is just one part of the recommended "treatment" to help keep bones strong and protect against osteoporosis. Like a diet rich in calcium and Vitamin D, exercise helps our bones keep supporting us at any age. But if bone problems still occur, whether from medical conditions, menopause, smoking or excessive drinking, additional treatment may be necessary. Ask your healthcare provider if you might need a bone mineral density test.

For additional tips on healthy aging, such as how to stick with a fitness routine and have fun at it, visit www.FloridaHealth.com