If your mom or dad has low bone density, “your risk for osteoporosis is double that of someone who doesn’t have family history” according to Felicia Cosman, MD, an osteoporosis specialist is West Haverstraw, NY. To mitigate that risk, consume 1,000 to 1,500 milligrams of calcium and at least 1,000 international units of vitamin D daily, and eat lots of fruit and vegetables. Weight bearing-aerobic exercise on most days and strength-training exercises two to three times a week can also help you build and maintain bone density. Osteoporosis is a disease characterized by low bone mass and loss of bone tissue that may lead to weak and fragile bones. If you have osteoporosis, you have an increased risk for fractured bones (broken bones).