Choose network
Please choose a login method to ask questions!
Please login to answer a question.
Regular, low-impact exercise coupled with a steady diet of foods rich in calcium and vitamin D can help protect your bones from further loss. Medications are available for osteoporosis, although their results and approval vary.
Calcium Intake: Men between the ages of 50 and 70 are recommended to consume 1,000 mg of calcium a day. For women of the same age, this amount is 1,200 mg. An ideal way to ensure your body has the right amount of calcium is through a diet including dairy, dark leafy vegetables, fish like sardines and salmon, and various grains.
Vitamin D: This vitamin is created by the body naturally during exposure to sunlight and helps the body absorb calcium. For seniors who may not get outside often or live in northern areas of the United States, this vitamin is particularly important. Mushrooms can be excellent sources of vitamin D, as well as fatty fish like salmon, tuna, and mackerel. Most of the milk in the U.S. is fortified with 400 IU of vitamin D, so you can kill two birds with one stone.
Exercise fit for Healthy Bones: Since bone is a living tissue, it is possible to maintain its strength with regular exercise. Weight-bearing exercises are the most effective since they require you to work against gravity. Some examples are walking, jogging, dancing, and stair-climbing. People with a higher sensitivity to impact sports like swimming or cycling can still strengthen their muscles around bones that may be brittle through low-impact exercises such as yoga.
Safety: In order to avoid injuries, those at risk for osteoporosis should avoid activities that involve flexing, bending, or twisting the spine. Additionally, choose not to participate in sports with the possibility of contact or a risk of losing balance and falling. Consult an exercise specialist in order to learn more about regular activities that will strengthen your bones.
