Weight-bearing exercises, started in your youth and
continued throughout your life, can help prevent
osteoporosis. These exercises, such as walking,
jogging, climbing, dancing, or lifting weights, help you build strong bones as
a young person. And they help you maintain your bone thickness (density) as an
adult. But if you stop exercising, your bones will begin to thin.
these exercises at any age will help prevent bone loss. It is best to do
weight-bearing exercise for at least 2½ hours a week. One way to do this is to
be active 30 minutes a day, at least 5 days a week. In addition to
weight-bearing exercise, experts recommend that you do resistance exercises at
least 2 days a week.
How can I get enough vitamin D?
Thirty minutes of sun exposure to the face, legs, or back -- without sunscreen -- at least twice a week should give you plenty of vitamin D.
But this much direct sun exposure might also expose you to potentially dangerous levels of cancer-causing UV radiation. And unless you live in the South or Southwest, you probably won't get enough sunlight during the winter months for your body to make enough vitamin D. The American Academy of Dermatology recommends against...