A bone density scan is the best way to detect abnormal loss of bone mass. The procedure is painless and takes about 15 minutes. The scan can detect osteoporosis early and allows individuals to know their risk for developing it.

For those who have osteoporosis, are at risk, or just want to prevent it, there are proven approaches that are simple and effective.

"One of the most important things you can do to increase bone density is to engage in weight-bearing exercises," says Sandy Anderson, nationally certified fitness instructor at Alegent Health Lakeside HealthPark.

Weight-bearing exercises, such as jogging, walking and soccer force your bones and muscles to work against gravity, while resistance exercise uses muscular strength to improve muscle mass and strengthen bones. Studies show that bone density can increase significantly as a result weight-bearing exercise.

Because of this, the Alegent Health Lakeside Wellness Center offers a number of programs designed to help increase or slow the decrease in bone density. Among these is "Weights for Women," a program designed to improve muscle tone and achieve weight loss. The program teaches women of any age how to safely and effectively use weight lifting to achieve bone health.

During the 12-week progressive class, a certified instructor teaches women how to use free weights with proper form, write their own program, work all major muscle groups and familiarize themselves with weight room etiquette.

Whether you have osteoporosis, or just want to prevent it, the good news is that weight bearing exercise and proper nutrition can slow bone loss at any age.

 Call 1-800-ALEGENT (1-800-253-4368).