Boning Up on Bone Health
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Sure you’ve seen Sally Field on television talking about Boniva, but osteoporosis affects more women than just Sally. Eight million women in the U.S. suffer from osteoporosis. Even though bones don’t begin to weaken significantly until after menopause, what you do -- or don’t do -- in your 20s, 30s and 40s can make a big impact on the strength of your bones in later years.

TO KEEP IN MIND AS YOU AGE

If you are 20-29 years old: These are the last years that your body is building new bones. Make these years count. If you are smoking, quit. Smoking directly interferes with bone formation. Start a weight-bearing exercise routine with walking, jogging, dancing, tennis, aerobics and weight-lifting. Exercises such as swimming and biking are great but are not weight bearing. Get in at least three 30-minute sessions a week.
If you are 30-39 years old: Bones have reached their peak density. Do what you can to hold on to it! Most women at this age are getting half of the 1,000-milligram daily recommendation. Consider taking a supplement. Also, keep exercising. If you stop, you lose whatever bone density you’ve gained.

If you are 40-49 years old: You could be losing 1% of bone from your spine a year during these 10 years. Maintain calcium intake and be sure to weight train to strengthen muscle around bones.

WEIGHT TRAINING SUGGESTIONS

Bounce pushup: You can do these with your knees on the ground, which is easier, or in the traditional manner on toes and hands. In either case, do a little bounce off the ground as you lift your body up.

Step-ups: This exercise uses a box, a platform or steps. Step up and down with alternate legs, making sure the platform is fixed and stable. Do three sets of 12 repetitions of each exercise. Start moderately, and progressively build up the weights and intensity.

Dumbbell lunge: Choose dumbbells at a manageable weight. With the dumbbells at your side, step forward, ensuring the knee does not travel past the toes, then return.

Wrist curls: Wrist curls make the muscles and bones of the forearm work hard. You can do these with dumbbells or a barbell, palms facing down or up. Try both ways.

Standing bounce jumps: This simple exercise is performed standing on a firm surface and pushing upward into a bounce until your feet lift off the floor a few inches.