Unfortunately for Fido, there isn’t a new store in Redmond called the Bone Bank.

The bone bank is actually our term for the body’s ability to build and store bone to maintain strong bone structure and ward off osteoporosis. Osteoporosis is Latin for “porous bone,” a silent condition that causes bones to weaken, become brittle and, possibly, break very easily. When we are young we gain more bone than we lose, with bone density at its peak at about age 35.

In a lifetime, women may lose up to 38 percent of their peak bone density, while men may only lose 23 percent. Like many of us at age 35, we aren’t thinking about depositing into a bank …bone or money! At this age, some habits; lack of exercise, smoking and consuming excessive caffeine are risk factors to the health of your bank.

Exercise stimulates bone production. But what if your bank is dwindling or in bad fiscal repair? Exercise and a proper diet are still important in maintaining the bone health you have and slowing further deterioration.

If you have osteoporosis, it’s recommended exercising to: decrease fall risk, enhance heart and lung health, improve muscle strength and endurance, range of motion, flexibility, balance and coordination, strengthen posture muscles and enhance ability to perform daily living activities.

One of the best places to exercise is in a pool. The aquatic environment is perfect to accomplish all of the above goals in an environment that is safe. The worst thing that can happen to you in the pool is that you get your hair wet. Otherwise, the environment will provide a gentle, full body exercise session, with gravity influences on your body decreased by as much as 85 percent.

Join us from 9 to 11 a.m. Oct. 1 at the Cascade Swim Center for “Fall Into the Pool.” This free introductory class on the benefits of exercising in the water environment will give you the tools, with an in the water and classroom presentation, to successfully and safely exercise in the water.

Don’t like milk? Lactose intolerant? The health of your bones can still benefit from extra calcium from plant-based diets.

Perfect timing because our gardens are reaping a great harvest! You know your body needs calcium to maintain proper bones, but we also need to make extra efforts to take in vitamin D, K and B12, protein, magnesium, potassium and omega-3 fatty acids. Ingesting these from plant based foods is a great way to make sure you are getting what you need in a form that your body recognizes.

If adequate calcium is not consumed, it is taken from the bone “bank.” In the plant community, collards are a heavy hitter. A cup of collards has about 266mg of calcium, vitamin K and magnesium (recommended daily allowance is 1,000-1,200 milligrams per day of calcium). Tofu, tahini and dried figs have large amounts of calcium for small quantities eaten. Vitamin D, we have increased dividends here with the sunshine! Nondairy milks and from the plant kingdom UV-exposed mushrooms may improve bone density. The absorption of vitamin D will be improved by sautéing in butter or oil. Other power green foods to boost the vitamin and minerals necessary for optimal bone health are: lentils, tempeh, hemp seeds, dried plums, kale, avocado, nutritional yeast, coconut yogurt, quinoa, cocoa powder, pumpkin seeds, sweet potato, legumes (kidney and black beans), plantains, walnuts and chia seeds.

So open your cookbook or your Pinterest, harvest your garden or make a shopping list and try adding these foods to your weekly diets. It doesn’t take big changes to reap big returns.

— Robin Gaudette is the aquatics wellness coordinator at the Redmond Area Park and Recreation District. Contact her at robin.gaudette@raprd.org.