Prevent fractures: simple steps to stronger bones and fewer falls
Breaking a bone can happen fast and change your life. The good news: small, focused changes cut your risk. This page gives clear, usable tips you can start using today—no extreme diets or long gym hours required.
Eat and move to strengthen bones
Bones need fuel and stress to stay strong. Aim for calcium-rich foods like yogurt, canned salmon, kale, and fortified milk. A typical adult target is around 1,000–1,200 mg of calcium daily—check with your doctor for your exact need. Vitamin D helps your body absorb calcium; ask your provider if you need a supplement and what dose fits you.
Exercise matters. Do weight-bearing activities (brisk walking, dancing) most days and add resistance training (bands, weights) two to three times a week. Resistance work builds muscle and bone at the same time. Balance exercises—like standing on one leg or tai chi—cut fall risk. Start with 10 minutes a day and build up.
Reduce fall risks around you
Most fractures happen after a fall. Make your home safer: remove loose rugs, install grab bars in the bathroom, add bright lights to hallways, and keep pathways clear. Wear shoes with good grip—even indoors—and avoid long socks that can slip. Get your eyes checked yearly; poor vision raises fall risk.
Medications can affect balance. Review prescriptions with your doctor or pharmacist—some drugs cause dizziness or drowsiness. If you use a cane or walker, make sure it fits and you know how to use it correctly.
Know your risk. Talk to your doctor about bone density testing if you’re over 65, have a previous fracture, take long-term steroids, or have other risk factors like low body weight, smoking, or excessive alcohol use. If you have osteoporosis, treatments are available that lower fracture risk—don’t skip the conversation.
Quick, safe habits matter: add a calcium-rich snack, practice a five-minute balance routine before bed, or clear one tripping hazard today. Small steps add up fast.
If you want a simple checklist to follow or ideas for home exercises, start with one change this week and build from there. Preventing fractures is about steady, practical moves that protect your independence and keep you active.
Osteoporosis and Bone Fractures: Reduce Risk, Strengthen Bones, Live Strong
Want to avoid surprise fractures as you age? This article uncovers the hard facts about osteoporosis, why your bones might be weaker than you think, and what you can actually do—today—to lower your risk for fractures. Packed with practical tips, simple lifestyle tweaks, and up-to-date research, you'll learn exactly how to keep your bones strong at every age. Expect clear advice, real prevention strategies, and straight talk about what actually helps.
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