Being in great health has always been important to me. I started taking care of by body 15 years ago. I was in college and worked part--time in the library. I first started exploring the health section and I ran across several books on vitamins and minerals. Then I begin to read about keeping the body fit. The first supplement I begin taking was calcium. It is a mineral that makes bones strong. Women under 50 need 1,000 milligrams of calcium a day. I wanted to protect my bones. I had seen how my father had problems and I did not want it. My exercise consists of walking every other day for 1 hour. While in college I was also introduced to weight training and muscle-strengthening. In weight training the muscles and bones work against gravity. Walking is very intense because it challenges the skeleton enough to maintain bone mass. It is so important to protect your bones and is never too late. Try to get as much calcium in the foods you eat such as dairy products like: broccoli, kale, tofu and salmon. If you like yogurt and cottage cheese they are high in calcium, also drinking 5-ounce serving of skim milk or one cup of calcium fortified cereal per day helps you to get the intake you need to build strong bones. To receive the absorption you also need 400 to 800 units of vitamin D/2 or D/3. If you remember the basic food group it says: milk, eggs, and fish are excellent sources for calcium. In my study I found that diet and exercise are geared to preserving bones and they are the best insurance against maintaining a healthy skeleton. Our body constantly builds up and breaks down bone tissue. When we reach age 30 the body begins to break down the bone cells faster than our body can make new ones. To our knowledge the process accelerates in age 40 when the bone-building hormone estrogen start to dwindle. Men have 25% bone mass on average. Pulse men tend to eat more foods high in calcium. The best advice I can give is to see your Dr about your bones so that you can stay out of the osteoporosis danger zone.