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May is National Osteoporosis Awareness Month. The disease, characterized by a loss of bone density and deterioration of bone tissue, affects over 40 million Americans, according to the National Institutes of Health.

Left unchecked, osteoporosis can severely weaken bones — making them more susceptible to painful fractures — and can lead to conditions like spinal deformity or hunched back, loss of height, decreased lung capacity and other health problems.

One of the best ways to battle bone loss, experts say, is through regular exercise.

“My advice would be for everyone to exercise, to start walking, jogging if you can, weight lifting,” said Dr. Anna Lasak, who directs Montefiore Medical Center’s Department of Rehabilitation caring for patients with osteoporosis. Bones can be strengthened with the right type of workout, Lasak says.

“Bone is a living tissue that can be remodeled, and exercise is the stimulus for that remodeling,” she explained.

Women are at particular risk for osteoporosis, Lasak says, accounting for nearly 80 percent of those who suffer from the condition. Older adults are also more likely to experience bone loss, making it important for people to adopt regular exercise habits at a young age.

Even so, it’s never too late to start working out, Lasak says.

“There is no age limits,” she said. “Even if people start to exercise late, there will still be a benefit in preventing the bone loss that occurs naturally — it can be delayed or even reverted.”

Here are some other tips from the experts at Montefiore for keeping your bones healthy:

• Focus on exercises that emphasize strength training, like lifting weights and aerobics. Strengthening our lower extremities, like the muscles in our legs, can help improve balance and coordination, reducing the risk of falls and fractures.

• Exercises can be site specific to respond to the area where bone loss is most evident. Those suffering from low bone density along the spine, for example, should look for workouts that strengthen the spine and back.

• Patients with other health risk factors — like obesity, diabetes or high blood pressure — should consult with their physicians before adopting a workout routine, developing an exercise regime that is tailored specifically for them. Patients who may already be suffering from osteoporosis should be particularly careful, as workouts that are too strenuous could put them at risk for a fracture.

• Eat a healthy, well-balanced diet with lots of fresh fruits and vegetables in order to get enough vitamins that support bone strength, such as Vitamin D and calcium.

• Adults over 50 are advised to supplement their dietary intake of calcium and Vitamin D. Often, a basic multivitamin is suitable. All individuals should consult with their doctor before beginning any type of nutritional supplementation.

• Avoid smoking and excessive alcohol consumption, as these habits can have an adverse effect on bone health.

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