As little girls, most of us grew and grew until we became as tall or taller than our moms and other female relatives.

As an adult, when you re-visited some of these ladies, now getting along in years, were you surprised to discover they were shorter than you recalled? Did you just chalk it up to your - as an adult - being taller now?

Could it be that your female relatives have indeed been shrinking?

On average, women can lose up to 2 to eight inches of their height once they hit menopause. Medical experts used to believe that this loss was unavoidable. However, now the experts say that it isn't.

The loss in height is related to osteoporosis, which is a lessening of the density of the bone. While this occurs in both men and women, it's more common - and more noticeable - in women. One of the best ways to prevent this - in addition to taking supplemental calcium - is through a regular fitness routine.

As you reach 40 years of age, it becomes increasingly vital to start a regular exercise program. Retaining your bone mass (and thus your height) is only one benefit of exercise. Staying fit reduces your risk of developing any of a number of health problems associated with your cardiovascular system, diabetes and even cancer.

Before you set out on your new routine, you should make it a priority to choose an exercise or group of exercises that provide you with a sense of pleasure.Don't jump on any exercise of fitness fad because it seems to be popular. Before you commit yourself, ask yourself what activities you could visualize yourself participating in for the rest of your life. If you actually enjoy the specific exercise, you're much more likely to continue with it faithfully.

In addition to aerobic activities that will get your blood flowing and heart rate up, weight bearing exercises are also critical. When you contract a muscle, force is applied on that bone and that which builds muscle also helps to build bone mass.

Although any activity such as t'ai chi or even yoga can build bone mass, the best way is through actual weight lifting. And no, you do not have to be the female version of Arnold Schwarzenegger to get the benefits.

But, there are some outstanding - and astounding - benefits that accompany this particular exercise. Just read the results of this study conducted by Miriam Nelson, Ph.D. of Tufts University.

Dr. Nelson took two groups of post-menopausal women. Neither group were taking hormone replacement therapy nor was either group already enrolled in a fitness program at the start of the study.

One group remained sedentary; the other began a simple weight lifting program. They only exercised twice a week for 40 minutes at a time. At the end of one year, the women who lifted weights had vastly improved results in their strength tests. In fact, their scores matched those of women in their late 30s and early 40s. And just about all the women lost inches from their body - if not weight - without changing their diets.

However the most telling result in the women was how they chose to spend their free time. Those who had begun the simple fitness program one year before were now much more active in other areas in their life - dancing, in-line skating and doing things that they had only dreamed of doing before.

The bottom line is that there are few "fitness musts" for women over 40. In fact, the only real "must" in the fitness realm is to select an activity or two and keep on doing it. The more active you stay, the stronger your bones will be . . . the taller you'll stand for the rest of your long, healthy life!

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