According to an analysis published in 2004 and based on the Third National Health and Nutrition Examination Survey (NHANES III), over 70 percent of women ages 51-70 and nearly 90 percent of women over 70 are not getting the recommended adequate intake of vitamin D.

Vitamin D is very important for overall bone health. Vitamin D also helps ensure that the body absorbs and retains calcium, which is critical for building strong, healthy bones. Vitamin D deficiency has been linked to osteoporosis, which affects millions. Osteopenia (lowered bone mass), which is a precursor to osteoporosis can be detected with proper screening.

The best treatment for bone health should be personalized to your needs and should include a combination of exercise (weight training and cardio), a healthy diet, vitamin D and calcium supplements, and prescription medication if needed. Exercises with excessive spinal loading (such as heavy squats) should be avoided if you have osteoporosis.

Exercises like squats, lunges, bench press, biceps curls, leg curls, etc. can be done with little or no weight. Note to bikers and swimmers—you also need to do weight-bearing exercises because biking and swimming does not place enough stress on the bones to allow sufficient regeneration and increased density.

Talk to your physician and work with a professional trainer to tailor your workouts.

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Mark Dilworth, BA, PES
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Lifestyle and Weight Management Specialist
Certified Nutrition Coach and Nutrition for Metabolic Health Specialist. Since 2006, I have helped thousands of clients and readers make lifestyle habit changes that helps you to achieve better long-term health, which includes body transformation and ideal body weight.
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