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Your health professional may also want you to take a calcium supplement, often combined with vitamin D to help prevent osteopenia. Vitamin D helps your body absorb calcium and other minerals. It is found in eggs, salmon, sardines, swordfish, and some fish oils.

The difference between osteopenia and osteoporosis is that in osteopenia the bone loss is not as severe as in osteoporosis. That means someone with osteopenia is more likely to fracture a bone than someone with a normal bone density but is less likely to fracture a bone than someone with osteoporosis.

Osteopenia is the thinning of bone mass. The diagnostic difference between osteopenia and osteoporosis is the measure of bone mineral density. Osteopenia is commonly seen in people over age 50 that have lower than average bone density but do not have osteoporosis.

A T-score between -1.0 and -2.5 means you have low bone density or osteopenia. Examples are T-scores of -1.1, -1.6 and -2.4. A T-score of -2.5 or below is a diagnosis of osteoporosis.

The strength training portion of your fitness plan can last anywhere from 20 minutes to an hour. Studies show that after about 60 minutes your glycogen (stored carbs or fuel for effective exercise) is spent and you risk overtraining; it is actually counterproductive to train much past that.  

People who have osteopenia have a lower BMD than normal, but it's not a disease. However, having osteopenia does increase your chances of developing osteoporosis. This bone disease causes fractures, stooped posture, and can lead to severe pain. You can take action to prevent osteopenia.