Bone loss runs in my family. My grandmother had osteoporosis, and broke her hip in her 80's. My mom has osteopenia, which is a small amount of bone loss, but not osteoporosis. What is likely the biggest reason she does not have osteoporosis right now? She has been very active in weight bearing exercises for many years.

Many are unaware that, like muscle, bone is a living tissue that responds to exercise by becoming stronger. For most, bone mass peaks during the third decade of life. After that time, we can begin to lose bone. However, men and women can significantly reduce or halt bone loss by engaging in regular exercise. In addition to improved bone density, exercise maintains and improves muscular strength, coordination, balance which will also reduce the likelihood of a dangerous fall or fracture.

The best types of exercises for bone health are weight-bearing, which force you to work against gravity, and resistance exercises, which are activities that improve muscle mass such as free weights. Some other examples include walking, hiking, jogging, stair climbing, weight machines and racquet sports. While swimming and cycling are great cardiovascular exercises, they are not weight-bearing since something else is holding you up other than your feet and legs and therefore are not the best way to exercise your bones.

General recommendations are a least a half hour of moderate to vigorous exercise five times a week. Forty-five minutes to an hour is even better. . . .of course!

Other types of training that are important to decrease chance of fracture are balance and flexibility. Strength in these fitness components will improve posture, core strength and coordination, which do wonders in preventing damaging falls. Tai Chi and Yoga exercises are great examples.

Many people, especially those new to exercise, worry about the safety of exercise later in life. Some begin their first exercise program after they already have osteoporosis, which is still a great idea, but can pose some risks. Keep these guidelines in mind:

*Talk to your doctor before you begin a program, and have he/she give specific types of exercises to do on your own or with a fitness professional. If you use a professional, make sure to learn their qualifications and if he/she has experience working with osteoporosis or osteopenia clients.

*Weight bearing exercise need not be high impact. Running and jumping might put too much stress on your spine and joints. You may choose more gentle exercises such as low impact aerobics, dancing and walking to get the benefit without the risks.

*Avoid new types of exercise that may tend to impair balance and increase the chance of a fall which could lead to a fracture. These might include golfing, or any sport involving a lot of changing directions quickly (basketball, tennis, racquetball). These are all great sports if you are familiar with them; just not recommended to pick them up if you already have significant bone loss.

Of course, diet and a healthy lifestyle are extremely important to keeping your bones strong. Diets rich in calcium and vitamin D are essential to maintaining bone health. Calcium is found in dairy products (be careful about fat content), calcium fortified foods, certain leafy greens, and calcium supplements. Vitamin D is prevalent in fish oils, and most seafood. Many foods such as yogurt and cereals are fortified with Vitamin D. Check your food labels!

We need to use the awesome medical research to our benefit. My grandmother didn't know what to do to keep her bones strong, so when my mom learned what to do to not have the same fate, she took action. . . .and I am following suit. I hope you do too.