A recent study of older female athletes who trained intensively had just as much spine and upper thigh bone strength as those of older male athletes. Men typically have a higher BMD than women and aren't subject to the negative effects of menopause on bone mass. Menopause causes women's bodies to stop producing estrogen, which helps absorb and store calcium. Estrogen and other supplements can help prevent bone loss after menopause, although they do not reverse bone loss. Although we're not suggesting that women go out and train for a triathlon, our study does reinforce the importance of physical exercise in staving off or lessening the devastating effects of osteoporosis.
Research involving astronauts and exercise in space also has some implications back on Earth.
One woman, who was 74 when she began, saw her bone density actually increase 15 percent over the course of the study. Two other important areas for strengthening are the wrists and the hip. What type of program you chose depends a lot on your condition, Schleck says. If you have already been diagnosed, you need specialized care, because you can fracture while you're exercising. Simple push-ups against the wall, for example, can help strengthen shoulders, chest muscles, and triceps.