Friday, April 28, 2023

Wet Or Dry Skin For Sunscreen


We are coming up on summer when you are out boating, swimming, being outside, and just relaxing outside where you are more exposed to the sun.  Although we should wear sunscreen all year round many of us wait until summer to use it.  If you've ever been at the pool, lake, or ocean, you've seen the ones who run out of the water, apply more sunscreen, and head back in.  In addition, have you ever wondered when you should put the sunscreen on in your morning routine?

Since this is such an important topic, I decided to explore it today. We already know that we should apply the sunscreen after applying our moisturizer and before the foundation so your face is properly protected but should your skin be wet or dry when you do it.  Can you get away applying it when you pop out of the water?.  Yes, it does make a difference, especially based on the type of sunscreen.

First of all, remember that there are three types of sunscreens.  One is mineral which provides a physical barrier by containing titanium dioxide or zinc oxide.  Mineral sunscreens reflect UV rays while the other is based on chemical protection  and is designed to absorb the UV rays before they penetrate your skin. In addition, there are now hybrid sunscreens that combine both mineral and chemical protection in a form that is thinner than regular mineral sunscreens. Side note here, mineral sunscreens often reflect the light from camera flashes. Although it is good to know which type you are using, both need to be applied to dry skin, otherwise you will have some specific issues.

If you try to use a mineral sunscreen on damp or wet skin, it won't apply at all because it has nothing to cling to. If you apply the chemical sunscreen to damp or wet skin, it will be diluted and can't attach itself to the outer layer of skin so it won't be as effective at absorbing UV rays.

Know that chemical sunscreens tend to wear off faster than mineral sunscreens but its still important to reapply either one frequently. Unfortunately, when you apply sunscreen to damp or wet skin, it can't protect you and you end up with a sunburn.  Always make sure you wait for your skin to dry before you apply or reapply your sunscreen.  Let me know what you think, I'd love to hear.  Have a great day.

Tuesday, April 25, 2023

Brightening Versus Lightening.

 If you are out and about, looking for some new skin product to try, you might run across the terms "brightening" or "lightening".  It is always helpful to know the difference and there is a big one.  I usually see the term "brightening" associated with my vitamin C serums but most of the products that might claim to "lighten" your skin tend to be sold at small neighborhood ethnic stores or overseas.  There is a reason for this.

Brightness or brightening is a term that refers to how well your skin glows or its increasing radiance while lightening talks about changing the pigment of your skin so it isn't as dark as it started or evening out the skin tone.  This difference is rather important.

Brightening just means the product will help hydrate, eliminate dead skin cells, repair the skin's barrier and protect the skin from environmental damage.  The skin looks younger, fresher, and nicer rather than dull.  This is what most people strive for. On the other hand, lighteners are products that help reduce the amount of melanin in the skin so it becomes lighter. Skin lightening is often referred to as skin bleaching (aka skin whitening) or skin lightening depending on the intended result.  One can help even skin tones while the other lightens it using harsh chemicals.

In many countries those with a darker skin tone often purchase something that is supposed to "lighten" their skin. Unfortunately, these can be quite dangerous and can damage the skin badly due to the chemicals contained in them.  

Neither brightening or lightening is permanent and must be done on a regular basis.  Brightening is something you should do every day to keep your skin in good shape, clear of dead cells, and hydrated. On the other hand, lightening is something that should be done by a professional so it is done correctly and safely since it could leave you disfigured if you go for the skin whitening.

So now you know the difference, brightening rejuvenates your skin while skin lightening works on changing the shade of your skin.  Let me know what you think, I'd love to hear.  Have a great day.

Monday, April 24, 2023

How To Get Glowing Skin Naturally.


The idea of having glowing skin has been with us for a long time.  We associate glowing skin with good health and most of us want to look as if we glow all the time.  I'm not talking about referring to sweat saturated skin but skin that glows without the use of makeup.  My sister always tried to sparkle but it was easier to glow.

Chances are, you'll look at the list and think but I already do that, or but those are the same directions I've seen before for this or that.  Maybe but are you following all the directions?  If you skin isn't glowing, it might be due to other factors.

To get glowing skin, you need a two pronged attack. One prong is using the right skin care products on your face while the other prong is your lifestyle.  

A quick rundown on things you need to do for  lifestyle leading to glowing skin begins with drinking enough fluids. When you drink water, your body absorbs it and uses it, this includes your skin.  You also need to make sure you get enough sleep every single night.  When you get enough sleep, your body produces more collagen, improves your skin, and gets rid of dark circles under the eyes.

Eat healthy foods high in antioxidants so you reduce acne breakout while keeping your skin healthy. These foods help promote skin wellness so your skin glows.  Add supplements of vitamin E, vitamin C, and vitamin A to brighten your skin, increase production of collagen, and protect the skin against free radicals.  

The other prong begins with cleaning your skin. It is important to clean your skin with twice a day with a gentle cleaner.  You clean in the morning to remove any impurities acquired at night, and at night to get rid of environmental toxins you are exposed to during the day.  You do not want anything to stay on your face too long.

Next, make sure you exfoliate your skin at least twice a week. Do not use a harsh physical scrub with ground up nut shells.  You want something gentle that will clean off the dead cells, get rid of a residue buildup, so your pores are not clogged.  You want either a gentle physical or chemical exfoliator to do this.  You don't want to accidently damage your skin by using something too harsh.

Follow cleaning with a nice toner to prepare your skin to absorb any serums or moisturizers. You want these to seep deeper into your skin for maximum benefit.  Furthermore, you should include Vitamin C in your skin care routine to brighten your skin.  Brighten does not mean make your skin whiter, it means making it more radiant.  Vitamin C also helps boost collagen production which helps cut down on the number of visible fine lines and wrinkles.  

Don't forget to use an oil free moisturizer both in the morning and in the evening.  When you apply moisturizer, it should be rubbed in using a circular movement of the fingers.  The moisturizer helps replenish and rehydrate the skin which makes it glow.

Take time about once a week to use a hydrating face mask.  They can really help hydrate your face while improving skin texture.  I love using the liquid saturated face masks because they feel so great and they make me slow down so I spend time on myself.  The vital one is to make sure you apply sunscreen every single day, even if its cloudy outside.  You can get a bad sunburn on an overcast day so protect you skin.

Don't get lazy and skip over one step or the other.  You want to do everything you can to have the best skin possible throughout your whole life.  Let me know what you think, I'd love to hear.  Have a great day.

Friday, April 21, 2023

Myths About Acne

Unfortunately, even with the internet and with the updated information available, there are certain myths about acne that persist.  When I was a teenager, I wasn't allowed to eat chocolate because it "caused" pimples.  I loved chocolate, I couldn't eat it, but I still got acne.  My mother said it was because I was a teenager and all teenagers had it. They were pieces of wisdom passed down from mother to daughter and both of them are not true.

Today, we'll look at these and other myths regarding acne.  First of all, my mother was wrong when she said only teenagers get acne. It has been found that 85% of teenagers do break out so that may be why this myth evolved. Some people never get acne until they are into their twenties and thirties. Actually, anyone of any age can break out and they've found that about 30% of adults both men and women have some form of acne.

Another myth is that you get acne if your face is dirty or you have poor hygiene.  It has been found that you are more likely to make acne worse by washing it too often or even scrubbing your face.  It has been determined that you shouldn't wash your face more than twice a day at the most and always make sure the cleaning is gentle.

Of course there is the one where you are told that chocolate and greasy foods like pizza, cheeseburgers, and fries but again this isn't true. None of the research done has found this one to be true. This means you can eat what you want but you might want to keep the amount down for other reasons such as better health.

It is said that stress can give you acne but again, this is not true. However, it can make any acne worse due to the release of certain hormones which causes the release of certain proteins.  One way to help avoid this is to practice stress relief such as regular exercising or some sort of meditation.  

Do you remember being told to pop your pimples so they'd go away sooner?  You aren't supposed to because when you pop them, you expose the open pore to the possibility of more bacteria which can make it worse and you might end up with scars.  

You might have heard that getting a tan outside in the sun or by using a tanning bed will help get rid of your acne.  It feels great, feels like it is drying your face out but it really doesn't help.  This is another item that can make your acne worse.  

These are all myths and most of them will make your acne worse. So make sure you don't do any of the above and share the information so others don't make it worse.  Let me know what you think, I'd love to hear.  Have a great weekend.  

Wednesday, April 19, 2023

Maintaining Brain Health


Many of us take time to make sure we eat right, exercise regularly, hydrate, and focus on our overall health but the one aspect we often forget to think about is the health of our brain.  There is research available that says as long as we keep our brain active as we age, we can avoid or delay all those senior moments that take over our lives.  Today we'll look ways to keep our brain healthy for the rest of our lives.

One of the most important things you can be doing is to exercise regularly.  There are studies that show if you exercise regularly, you are less likely to experience a mental decline and have a lower risk of developing Alzheimer's.  This is due to the increased blood flow you experience during exercise.  It is strongly recommended that you exercise several times a week for 30 to 60 minutes at a time for the most benefit.

One needs to get enough sleep every night.  There is a theory that abnormal proteins disappear from your brain while the brain consolidates your memories. This helps boost your memory and brain health.  It is recommended you get between seven and nine ours of consecutive sleep each night. You do not want the sleep broken up into chunks because that does not give your brain enough time to clean itself and consolidate memories.

In addition, it is important to indulge in a good healthy diet such as the Mediterranean diet. People who follow he Mediterranean diet have a lower risk of getting Alzheimer's. It is known that the omega fatty acids in Olive oil and other healthy fats appear to help essential cells to function.  In addition, healthy fats also help increase your mental focus, and slow decline of mental function.

Since your brain is like a muscle, you have to exercise it regularly by keeping it active.  Indulge in Sudoku, crossword puzzles, reading, card playing, or working jigsaw puzzles to keep your brain active.  Think about cross training your brain by doing several of these activities rather than focusing on one. In addition, don't watch much television because it is a passive activity that does very little to stimulate the brain. 

Furthermore, stay socially active.  It has been found that social interaction helps stave off depression and stress which are major contributors to memory loss. Find ways to connect to others for social interaction because when you are alone your brain tends to atrophy and wither.  By staying socially active, you keep your brain active and in shape.

Finally, keep your heart healthy since those same factors are important for your brain health.  Make sure you keep your blood pressure low, cholesterol numbers down. keep your consumption of alcohol down to no more than one drink a day for women and two drinks a day for men and do not smoke.   Follow these rules and you'll keep your brain healthy and active.  Let me know what you think, I'd love to hear.

Monday, April 17, 2023

How To Put Exercise Into Your Busy Schedule.


There are times when our schedule gets so busy that we let things slide.  I know that I tend to let my exercising slide because I get tired and after a long, hard, busy day, I don't feel like doing anything but sitting in my chair and vegging. I am sure there are others who find themselves in this predicament.  I know that if I skip one day, it is easier to skip another and another until I'm hardly working out.  Knowing this about myself made me find ways to exercise.  So today, I'll be sharing this with you.

Some of these suggestions work year round while others depend on where you are located.  Go through the list, check them out, and decide which ones will work for you.  I have my favorites I try to do as much as possible.

Let's begin with walking.  Sometimes, it is difficult to go out for a walk by yourself so walk your dog, your neighbors dog, children, or even your spouse so you follow through.  I've got friends whose children are too young to walk, so they put the children in a stroller and head out pushing it so they get a bit of exercise and their children get some fresh air.  I have a walking partner who is willing to head out for a nice walk. It can be a long walk, or a short walk but even 10 minutes at a good pace really helps.

Speaking of 10 minutes, there are multiple 10 minute workouts you can do.  Some are on DVD's if you like following along with someone, or check for a multitude of 10 minute workout videos. You can find workouts to target abs, overall health, HITT, and so much more.  The American Heart Association has one you can do at your own pace.  No matter what, a good 10 minute workout is easy to put in your daily routine.  I've also found that beginning with a 10 minute workout can motivate you into doing more on days you feel lazy.

If you have to spend a lot of time on your cell phone, think about getting up and walking around the building so that you are moving rather than staying in a chair.  Some offices have some nice paths on the floor while others aren't as clear but the important thing is to move.  Speaking of work, when you take your 15 minute break, head outside and walk if it is nice or plan to take several laps around the floor so you are moving rather than just sitting and eating. 

Furthermore, think about spending part of your lunch time walking around or check out the on-site gym to see what they offer.  If you have a one hour lunch break, you have time to fit in a quick workout or come in a bit early, or stay a bit late and use the facilities so you get a short workout done.  

In nice weather, you might think about biking to work, parking your car as far away from the building so you have to walk to and from the building.  If you work in a low building, consider taking the stairs up to your office rather than taking the elevator.  You might puff a bit the first few times you climb the stairs but it gets so much easier the more you do it.

Fitting in a bit of exercise in your busy schedule is just a matter of getting creative.  There are ways to do it regularly especially if you walk around with your cell phone, or walk around the building, taking stairs, or parking at the farthest edge of the lot.  To quote a shoe company "Just Do It!"  Let me know what you think, I'd love to hear.

Friday, April 14, 2023

How To Keep Your Makeup From Sweating Off

 It is already April and in some places, the temperature is rising enough that you begin to sweat when you step out of the car.  Here in Alaska, I don't have to worry about that quite yet but I probably will in June.  So today, we'll look at how to keep your makeup looking great on a super hot day.  

There are a lot of reasons for sweating and they really don't matter.  What matters is trying to look as fresh at the end of the day as you did starting the day. 

One of the easiest things to do is to avoid applying powder in the hopes you'll get rid of excess shine.  Unfortunately, the powder will accumulate in any lines and wrinkles, and the powder looks chalky.  Not a look you want. Instead of using a powder, switch to a cream so it doesn't cake but stays looking so much fresher.  In addition, you need to wait at least 10 minutes after you get our of the shower to apply any makeup. If you apply your makeup immediately upon getting out of the shower, your skin is more likely to absorb the ingredients which might result in breakouts later and the final look will not be as polished as you might want.

Always use a primer so your makeup cling to your skin better so it lasts longer. The primer is applied after the moisturizer and before the foundation and make sure the primer is oil free.  Using a primer will help your face cut down on any shine later in the day. Speaking of foundation, do not use a heavy one because heavy foundations are more likely to melt and slip off later on during the day when it gets hot out.  Choose a lighter weight foundation that is oil free and matches your skin tone well.

Select a mascara that is water resistant so it doesn't drip down your face as you are sweating.  In addition, use a liquid liner so it lasts longer than a pencil liner. Rather than going after a heavy, smokey look with eye shadows, switch to lighter colors so they look more natural and if they run, are not as easy to see as the darker colors.

Consider using less makeup over all so you don't look unnatural.  You might even think of using none so you don't have to worry but if you do wear makeup take a facial mist with you as you go around town but make sure that it creates a fine mist.  Use it regularly to help keep yourself cool so that your makeup lasts a lot longer.  Finally, drink lots of water to keep yourself hydrated.

It won't take much to keep your makeup looking better for longer over the summer.  Let me know what you think, I'd love to hear.  Have a great weekend.

Wednesday, April 12, 2023

Protecting Your Hair From Chlorine

Many folks spend time year round in the swimming pool for exercise but some spend time only during certain times of the year.  It is now April and pretty soon many of us will be spending more time around swimming pools.  Since many swimming pools are treated with chlorine, it is important to know how to protect your hair from it's detrimental effects.  

Honestly, I've been known to indulge and go swimming in a pool when it's extremely hot outside or if I want to participate in a different type of exercise.  Unfortunately, that means I end up exposing my hair to chlorine but I know how to protect myself.

The reason you need to protect your hair from chlorine is that chlorine can make your hair dry and brittle. It can strip your hair of it's moisture, cause it to crack and split, change the natural color of your hair or change the shade of your dyed hair, and weaken it so it breaks.  Furthermore, if you have thin or fine hair, color treated or bleached hair, chemical treated hair, dry hair, or hair that is already damaged, you are more likely to notice the effects of chlorine.

If you swim occasionally, you are general fine but if you swim a minimum of a couple times a week, then you need to take steps to protect your hair.  One of the most important things to do is to take a shower, wash off dirt and oils, and make sure you get your hair wet at the same time. By presoaking your hair with plain water, you are adding a layer of protection to your hair. Your hair will not absorb as much chlorine as it would without prewetting your hair.

It is also suggested that you protect your hair with a layer of natural oil such as coconut oil, or olive oil so there is a layer between the pool water and your hair.  You could also use a mask or leave in conditioner to do the same thing. If you have blonde hair, consider investing in a swim spray which is designed to keep chlorine from penetrating your strands of hair.

As soon as you get out of the pool, wash and your hair with a gentle sulfate free shampoo and finish it with a good conditioner. This removes the chlorine from your hair and adds a level of moisturizing to help the hair recover. In addition, make sure you let your hair dry naturally rather than using a blow dryer so you don't dry it out any further. 

 If you are a regular swimmer, think about buying a swim cap to cover your hair so it is not directly exposed to chlorine in the water.  Make sure your hair is wet when you put it on so it fits better. For those with long hair or those who do not have a swim cap, think about bringing it back into a ponytail, bun, or braid to minimize contact with chlorine.

Choose to swim in an outdoor pool because the chlorine has a much better chance of evaporating into the air so the concentration in the pool is less. Thus there is less available to be absorbed into your hair.  If you follow these steps, you are more likely to end the summer with healthy hair, rather than having it frizz and break.  Let me know what you think, I'd love to hear. Have a great day.

Monday, April 10, 2023

Curl Enhancers And Activators


I've bought curl enhancers in the past because I was told I needed them but at that time, I wasn't sure what they were.  Since then, I've taken time to learn more about them.  A curl enhancer, also known as a curl definer, is often used by those with waves or looser curls.  The product is used to increase curl definition, help with frizz, and add hold.  In addition, they often contain protein blends designed to both strengthen hair, and set the curls.

A curl enhancer is only a temporary measure so it washes out when you wash your hair. Many of these products contain magnesium sulfate, aka epsom salts, whose main job is to define curls. If you want a stronger curl, you'll use another product over the curl enhancer to hold it better. 

Another product that is along similar lines is the curl activator which is better for those with more curl. It works by attracting moisture to your hair and it is this moisture which causes the curls to become more defined.  This product supports and enhances the curl you already have in your hair by increasing the definition but it won't change your hair from a 2B to a 3C curl. If you have straight hair, a curl activator will not make it curly.  Furthermore, curl activators will not offer any hold and must be layered under a holding product.

 The common ingredient in curl activators is glycerin which is a humectant and this helps attract moisture to the curls so they add shine, and softness.  As with curl enhancers, curl activators only last until the next time you wash and must be reactivated.  A curl activator is best applied to wet hair.  A good curl activator will leave your hair bouncy with volume without feeling weighed down or stiff.  

A curl activator can enhance your natural curl pattern while decreasing the frizz it has, increases shine while helping increase the amount of moisture found in the hair, adds softness and shine and can smooth out kinky, coiling, curls. 

It appears the bottom line is that curl enhancers are for wavy hair while curl activators are for curly hair but manufacturers often blur the lines between the two.  In addition you might see it marketed as curl definer or moisturizing creams.  You'll just have to try a few different ones to see if they work for your hair.  Let me know what you think, I'd love to hear.  Have a great day.


Friday, April 7, 2023

Losing Weight Without Dieting

 As we learned in the last column, diets do not work for the long term in general. They can help you lose weight in the first few months but by the end of the year, the weight has crept back on.  Instead of dieting, why not make a few changes in your life so you end up healthier while weighing less.  

Even if you are not dieting, it still requires a commitment to make the small changes in your lifestyle.  One good way is to increase your physical activity.  This does not mean adding four hours of exercise.  Incorporating 30 minutes of exercise with activities such as taking the stairs instead of the elevator, parking further away from the building and walking in, take a nice walk around the neighborhood, or adding some yoga via youtube or any streaming app. The more physical activity you can add, the more calories you burn.

Think about drinking lots of water each day.  It is suggested that you drink water before each meal so you feel fuller and eat less.  Once can also put food on a smaller sized plate because the smaller plate makes the serving look as if you have more.  In addition, think about chewing the food slowly and savoring the flavor so your brain realizes you are full.  You also want to switch to healthier food choices such as lots of fruits and vegetables, lean protein, etc.

Speaking of eating, eat your meals at regular times and don't skip any meals. When you skip meals, you end up feeling hungrier and may end up eating more than you would otherwise.  If you need to, break everything down to smaller amounts and spread things out over 5 meals instead of 3.  Some people need the mid morning and mid afternoon servings so they don't snack on junk foods such as soda, chips, cookies, etc.

In addition, make sure you get about 8 hours of sleep a night.  When you get less sleep, it can mess with your metabolism and that can lead to a weight gain.  Another factor that can lead to weight gain is being under too much stress.  Often exercising or doing yoga help release stress so you are less likely to eat impulsively.  

These changes are changes to your lifestyle so you are not actually dieting since you are not restricting calories, foods, or the things that make life fun.  If you indulge occasionally, don't berate yourself.  Just start again and move on.  Let me know what you think, I'd love to hear.  Have a great day.

Wednesday, April 5, 2023

No To Dieting!


As far back as I can remember, my mother was always on a diet.  What ever weight she lost, she gained back. She joined groups, went for regular weigh-ins, talked about her weight and when I reached my teens she started asking me about my weight.  I admit, I was a chubby teen and followed in my mothers footsteps because I thought I was fat.  I didn't realize that it was just baby fat because by the time I was 21, I grew up, and ended up so much slimmer.  I finally made peace with my self once I started reading about diets but my mother never, ever, quiet dieting or asking me what I weighed.

The other thing, is that everywhere you turn, there are ads for the miracle diet guaranteed to help you lose weight.  Your favorite star might be promoting one, or the New York Times has a book to follow, or some pretend doctor endorses one.  You see low fat, low carb, keto, paleo, and so many more.  

According to the Harvard Medical School, over one third of adult Americans are dieting but most will gain back the weight they lost within a few months.  Most diets are not successful over time for several reasons. People may not follow the diet as strictly as they should, some quit because the diet is too restrictive or unappealing, or they cut back on exercising since they are consuming fewer calories. They go on to say that even when the diet is followed under controlled circumstances (i.e. in study) people retain most of the weight lost soon after it ends.

In addition, research indicates that most diets do not work for most people in the long run.  More specifically, they do help people lose weight at the beginning but by the end of a year, the benefits disappear.  In fact, the medical school found that there are factors other than diet that have more impact such as amount of exercise, everyday physical activity, and sleep.  

It is suggested that before one starts trying to lose weight, one should talk to their doctor to find out if there are any health issue or one is on medications that might interfere with losing weight. Be sure to talk about the best options for exercise, and include information on previous attempts at dieting. 

 Furthermore, one should never lose more than 1/2 a pound to 2 pounds per week because slow and steady mean you are more likely to lose the weight and keep it off. People also need to commit to a long term lifestyle change in eating, behavior, and exercise for the best results. 

As far as food goes, one should be able to choose from a wide list of foods from all the food groups like vegetables, fruit, low-fat dairy, lean protein, nuts, and seeds.  In addition, it is important to eat a good balance of nutrients and calories.  Don't be afraid to eat foods you like and last up your physical activity and exercise so that you use more calories than you consume.  Next time, I'll include tips on changing things in your life so you lose weight without dieting.  Let me know what you think, I'd love to hear.  Have a great day.

The best advice I've heard is rather than dieting, consider making lifestyle changes that stay with you for longer.  

Monday, April 3, 2023

Preventing Osteoporosis In Both Men And Women.

 As a woman, I am fully aware that I need to keep exercising as I get older so I prevent brittle bones from forming. All the ads, literature, even videos tend to focus on women and osteoporosis but what I didn't realize until recently is that men can get it too.  The word osteoporosis means "porous bone" and refers to a person's bones losing density so they become weak and are no longer strong enough to support the body.

Osteoporosis causes bones to break more easily and is bad for both men and women.  According to one statistic, about a quarter of the fractures that happen to people over the age of 50, happen to men.  Men are more likely to experience fractures in the hip, wrist, or spine.  Men are less likely to experience osteoporosis between the ages of 50 and 70 due to having larger skeletons than women, do not experience drops in hormones in the same way women do, and men lose bone density at a slower rate than women until the age of 65 or 70 when the stats become the same.

Our bodies form more bone than we lose between the ages of birth and about twenty five.  During this time, we build bones and density.  It is the density of the bones that determine how strong they are. Then from the ages of 25 to 50, our bones both break down and rebuild themselves about equally so they are about the same but once we hit 50,  our bones begin to break down more than they rebuild. It is only when the density of the bone reaches a certain point that a person is diagnosed with osteoporosis.

Since bone is a living entity, it responds to exercise by becoming stronger. To prevent getting osteoporosis, it is important to exercise beginning in your mid twenties so your body keeps building a bit more bone. In addition, exercise helps with balance, muscle strength, and coordination and these help prevent falls and possible fractures.  Exercise becomes more important as we age.

The best type of exercises designed to prevent osteoporosis are both weight-bearing and resistance exercises.  The weight-bearing exercises such as walking, hiking, jogging, running, climbing stairs, playing tennis, or dancing, require you to work against gravity.  Resistance exercises such as lifting weights help strengthen bones.  Although other exercises such as swimming and bicycling do strengthen your muscles and cardio, they are not the best ones for bone density.

The goal is to perform at least 30 minutes of exercise daily, eat well, make sure you get enough calcium, and vitamin D.  If you exercise with weight-bearing and resistance exercises, keep doing it but if you haven't it is never too late to start.  If you are older, talk to your doctor about a bone density test to see where you are and what would be the best exercises for you.  Let me know what you think, I'd love to hear. Have a great day.