Are you taking care of your bones? Osteoporosis is a widespread condition -- it's estimated that nearly eight million American women are battling it. So it's important to take proactive steps to protect your bone health. May is Osteoporosis Awareness and Prevention Month -- a good time to bone up on the simple steps you can take to strengthen your skeleton.

• Exercise is one of the most important things you can do to build strong bones. Be sure to choose weight-bearing activities, like jogging, tennis, and jumping rope. Lower impact activities, such as walking and stair climbing are also weight bearing.
• Nutrition also plays a role in bone health. Choose plenty of calcium-rich foods, like low-fat dairy, dark leafy greens (like kale), broccoli, almonds, apricots and figs. Remember, calcium and vitamin D work hand in hand, so be sure to get plenty of vitamin D, as well. Sources of vitamin D include fortified foods, supplements and small doses of sun exposure.

It's also important to quit smoking and limit your alcohol intake. And check with your doctor to see when he/she recommends a bone density test.

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Nearly 44 million people in the U.S. are living with osteoporosis. The disease, which causes bones to be thin and brittle, strikes women more often than men. It's never too early to make the lifestyle changes that will help develop strong bones:

• Weight-bearing activity. Exercises such as walking, jumping rope, and jogging help build bone. Strength training is also important for bone health.
  
• Calcium. Eat a diet rich in calcium and be sure to get appropriate amounts of vitamin D (through sun exposure and fortified foods -- supplements are also available).
  
• Salt. Limit salt intake as it causes your bones to excrete more calcium.
  
• Break bad habits. Smoking can be bad for bone health as can drinking alcohol and drinking soda.

Check out the gallery for age-specific bone health recommendations.

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It's a well-known fact that older women need calcium and vitamin D to fight bone loss. But it's also important that younger, active women get calcium and vitamin D to prevent stress fractures.

A recent study looked at more than 5,000 female U.S. Navy recruits and found that those who didn't take additional calcium and vitamin D were 25% more likely to suffer a stress fracture.

The authors of the study recommend that women take calcium and vitamin D supplements before starting any new exercise regime. But you can also opt to get your calcium and vitamin D naturally. Dairy products such as low-fat milk, yogurt, and cheese are good sources of calcium, but there are other nutrition sources as well. Your best source of vitamin D is the sun; fish and vitamin D fortified foods (milk, orange juice, and cereals are often fortified with vitamin D) are also sources.

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It used to be that group classes at gyms were broken into a few small categories -- men/women, high intensity/low impact and so forth. But gyms have started to offer special classes that are designed to benefit much smaller groups. Most recently, gyms are offering classes designed for people with certain conditions or illnesses.

Osteoporosis, cancer, and cardiovascular conditions are just a few of the health problems gyms are starting to target. Depending on the condition, the classes may aim to improve the symptoms and/or reduce risk factors for recurrence.

If you have a specific condition, talk to one of the trainers at your gym. (Or call a local gym if you don't have a membership.) Even if they don't have condition-specific classes scheduled yet, they may have other gym-goers who are interested. In the meantime, a trainer can design a program that works specifically for your health needs.

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Milk. It does a body good. Or does it? According to the Celebrity Diet Doctor, one of milk's major health claims -- that it helps prevent osteoporosis by supplying the body with much-needed calcium -- is totally bunk.

In fact, some even believe that milk causes osteoporosis. A study done by the dairy industry allegedly found that post-menopausal women who drank three glasses of milk a day lost bone density twice as fast as those who drank no milk at all. And, as Jacki told us a few months ago, there are other interesting health risks associated with milk.

Still, take everything with a grain of salt -- Milk is a good source of calcium and protein and as long as you practice the 'everything in moderation' mantra, I think you'll be fine. And I'm not giving up my post-workout glass of skim anytime soon.

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I'm trying to like running, really I am. Most of the time I do, and always, when I am done with my interval walk / run workout, I'm very glad I did it.

But sometimes, when I just don't feel like moving even an eyelash, let alone my whole body, I look for excuses -- any will do -- to skip my cardio workout.

Well, here's three less excuses I can use when I can't motivate my legs to move the rest of me into fitness. Apparently:

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Curious to know how celebrities squeeze fitness into their daily lives? Want to know the secrets of the stars? Bi-weekly our That's Fit fitness expert Fitz sits down with the celebs we want to know more about, and digs out their great and not-so-great methods to staying healthy.

Nutrition expert, Elizabeth Somer, and I recently sat down in New York City at the Prilosec OTC round table event to chat about aging without feeling or looking OLD! She tosses out tons of great advice about living well, living long and looking hot while doing it. The interview was fun and her books are great!

View Elizabeth's books below:

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Though it is usually considered only when the word osteoporosis is entered into discussion, maintaining bone strength is vital to our health. Bones are living organisms, which means that they have the capacity to become weaker or stronger. Given the fact that our bones gradually stop accumulating calcium roughly around the age of 30, regular exercise is a necessity for total body health as we age.

Resistance training has been shown to increase bone strength and reduce a person's risk of osteoporosis. But, this doesn't mean that you have to throw around a set of 50-pound dumbbells to experience similar results. Remember, whenever you're standing, your own body weight is being supported by your bones and muscles. Therefore, increased movement -- be it in the form of exercise, dancing, sports, or even a leisurely stroll through a botanical garden -- may be enough resistance to keep your bones healthy.

Despite what many older adults believe, it's almost never too late to start exercising. That said, still be sure to check first with your doctor to help determine a fitness protocol that's right for you.

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Sometimes I worry about my bones. My grandma had osteoporosis, and my mom is taking measures to keep from falling prey to the same condition. Seems I should follow suit. Here's how I might bone up on staying strong, according to RemedyLife.com.

• Eat a diet rich in calcium and take a vitamin D supplement.
• Get at least 30 minutes of exercise, like walking and running, most days of the week.
• Engage in strength-training at least two days per week.
• Get a bone density screening at the time of menopause (or around age 50).
• Limit salt intake -- it causes the body to excrete calcium.
• Limit soft drinks.
• Don't smoke.
• Don't consume more than one or two alcoholic drinks per day.

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It's important for everyone to have an active, healthy lifestyle. For those who have beat cancer, it's possibly even more important. More than 10 million Americans have survived the disease -- but the impact it had on their health puts them at higher risk for conditions such as heart disease, osteoporosis, diabetes, and a reduced quality of life... not to mention the risk of cancer recurrence.

Exercise, eating healthfully, and not smoking can help counteract that increased risk. But, according to the American Cancer Society (ACS), too few cancer survivors adopt a healthier lifestyle. Though approximately 75% of cancer survivors do stop smoking, the ACS isn't seeing as good of an improvement with healthy eating and physical activity.

The ACS recommends a minimum of 30 minutes of exercise a day (at least five days a week) and a diet that includes at least five servings of fruits and vegetables a day. Less than 48% of survivors are meeting the exercise requirements and less than 20% are eating the recommended amount of fruits and vegetables.

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Calcium is a vital nutrient for strong bones and teeth. For women in particular, calcium is important to help ward off osteoporosis later in life. Osteoporosis causes bones to weaken and become brittle -- increasing the risk of breaking bones. Calcium works together with other nutrients -- such as vitamin D -- to build strong bones.

So is milk your best source of calcium? Contrary to what we always learned in our youth, it may not be. In fact a Harvard study concluded that there is no evidence that several glasses of milk each day contribute to stronger bones. There are other dietary sources of calcium beyond milk. Give some of these a try:

• Cheese
• Sardines
• Broccoli
• Dark, leafy greens such as kale and collard greens
  
• Almonds
• Yogurt
• Rhubarb

Some other foods, such as orange juice, can be fortified with calcium as well. Pair a calcium-rich diet with weight-bearing exercise and you've got a recipe for good bone health.

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Here's another installment of what I'm sort of making an ongoing feature here on That's Fit. It's not really one of our true features (those are listed on the right hand side of this page), it's just something I felt like putting together myself. It's called Vitamins and Minerals 101, and this time around we're taking a look at Calcium.

Name: Calcium

What it Is: The most abundant mineral in the human body. 99 percent of calcium is found in the bones and teeth, with the remaining 1 percent found throughout the body in muscle, blood, and the fluid between cells.

What it Does: Keeps bones health and strong, helping to prevent against osteoporosis. Calcium is also needed for muscle contraction, blood vessel contraction and expansion, the secretion of hormones and enzymes, and sending messages through the nervous system.

How Much You Should Be Consuming: Recommended Adequate Intake by the IOM for Calcium is 1000mg daily for men and women aged 19-50; 1200mg daily for men and women aged 51+

Where to Get It: Milk, yogurt, cheese, sardines, tofu, salmon, spinach, calcium fortified orange juice.

Consuming an adequate amount of Calcium is vital to maintaining a healthy, well-balanced diet. For more information on this powerful fighter against bone degeneration and myriad diseases, click HERE to visit the National Institute of Health's website.

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When polar bears are pregnant, they spend three critical months of the pregnancy hibernating in a snow den. Sounds ideal, doesn't it? During that time, they don't eat or drink anything, and yet they still manage to create a perfect little polar bear, who is born shortly after the mama comes out of hibernation. Cute story, right? But to scientists, it's more than that--it's a miracle.

Think about it: How does a polar bear have the resources to build strong baby bones without eating for three months? Pretty remarkable, huh? And it could mean a world of difference to women suffering from osteoporosis. Researchers are looking into ways to replicate the bone-building abilities of polar bears in older women, who are particularly prone to the disease.

But it will be a long time coming before we know how to build bones in humans as effectively. In the meantime, protect yourself from osteoporosis by eating well, getting your calcium and exercising regularly.

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When we see commercials about osteoporosis, featured in the ads are any number of middle-aged women. Does this mean that men should never concern themselves with bone health?

Men, just like women, are subject to a loss of bone density as they grow older. In fact, research shows that an estimated 2 million men in the U.S. suffer from osteoporosis, and 3 million are at risk of developing this disease. This is why it is also important for men to protect their bones by following a regularly scheduled resistance training program. Equally as important is proper diet; magnesium and calcium are both necessary to maintain a healthy frame.

Think it's too late to start lifting weights? Unless your doctor explicitly says so, it's probably not too late at all. The same goes for what you're eating; check with your doctor to make sure that you are consuming an adequate amount of these essential minerals.

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I know I need to keep my bones strong because my grandmother, when she was alive, had osteoporosis. The more she aged, the more rounded her frail little back became. And like many seniors do, she eventually broke a hip and struggled to recover from this bone-crushing experience.

Ideally, I would have built strong bones nearly a decade ago -- it's most important before the age of 30 and can be the best defense against developing osteoporosis, a disease in which bones become fragile and are more likely to fracture, or break. Typically occurring in the hip, spine, and wrist, osteoporosis can be prevented. Good thing, because there is currently no cure or treatment for the disease.

Straight from the National Osteoporosis Foundation, here's how you can baby your bones.

• Get your daily recommended amounts of calcium and vitamin D.
  
• Engage in regular weight-bearing exercise.
• Avoid smoking and excessive alcohol.
• Talk to your healthcare provider about bone health.
• When appropriate, have a bone density test and take medication.

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