Matt Roberts: How to combat osteoporosis

Fitness expert Matt Roberts on the best exercises to keep bones strong and healthy

It's not for nothing that osteoporosis is known as the silent killer. Most women don't give the strength of their bones much thought until it is too late. A fracture doesn't sound much of a big deal, but the immobility and ill health associated with the condition can't be shrugged off. The figures are stark: one in five men and one in two women over 50 will suffer an osteoporosis-related fracture.

Your body develops in crucial ways in your teens and well into your twenties. Calcium is deposited throughout your bone structure, increasing in size as you grow and in density as you stop growing. It's never too late to build healthy bones. The positive bone stress created by impact exercises such as jogging has long been acknowledged, but the contribution of resistance training in not only stopping a loss of density but in many cases kick-starting an increase in bone mass is beginning to be recognised.

Any type of muscular work has a positive effect. Simple squats or knee bends are an effective way of working the legs and putting positive stress on bones in the thighs and pelvis. Do a few sets every day and work the upperbody and spine with some simple arm exercises. Lifting a weight above your head repetitively will add positive pressure to the shoulders, neck and spine as a whole.

The stress placed on muscles and tendons during exercise produces enough of a physical demand for the body to automatically deposit calcium where necessary. For example, tennis players often have a higher bone density in the hand, arm and shoulder of their racket hand than in their non-playing arm. Here are some workout suggestions.In your twenties Really go for it with contact and high-impact sports, such as hockey, netball or intensive games of tennis and make them part of your social life.

In your thirties Jogging is a great way of building up your bones. If you're feeling brave, triathlon training, which tests all parts of the body, is also a good option.

In your forties Now could be the time to get into a twice-weekly weight training routine at the gym that works all parts of the body. This will produce good muscle and bone overload.

In your fifties and beyond.

Any activity helps, from tennis, badminton, or even the foxtrot, to bodyweight resistance training or weight training at the gym. www.mattroberts.co.uk