Exercise
Bones get stronger when they are used. The Royal Osteoporosis Society suggests:
- impact exercise, such as brisk walking, jogging, dancing or stamping, at a level that suits you
- muscle strengthening, such as lifting weights or resistance bands, 2 to 3 times a week
- balance exercises, such as tai chi, to help prevent falls
If you have had spinal fractures, ask a physiotherapist which movements are safe for you.
Food for healthy bones
- calcium from dairy foods, fortified plant milks, tinned fish with bones, and green leafy vegetables
- vitamin D from sunlight in summer, oily fish, eggs and supplements
- enough protein
- limit alcohol and stop smoking
Preventing falls
- remove trip hazards such as loose rugs and cables
- use good lighting, especially at night
- wear well-fitting shoes and slippers
- have your eyesight checked and your medicines reviewed if they make you dizzy
- your council or GP may be able to arrange a falls assessment or grab rails. See home adaptations and equipment.
Support
The Royal Osteoporosis Society has a free helpline run by specialist nurses.
Sources we used
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