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Seniors

Live a Bone-Healthy Life

  • Eat 3–4 servings of foods that are rich in calcium.
  • Consider a vitamin D supplement.
  • Pay attention to body mechanics to protect your bones from breaking.
  • Get at least 30 minutes of physical activity that involves weight, like walking, Tai Chi, or weight training.
  • Modify exercise programs like yoga and Pilates to avoid loaded flexion and twisting movements. Work with an instructor who has training in osteoporosis-related movement.
  • Improve your posture in all daily activities.
  • Practice standing on one leg every day to improve balance.
  • Watch where you put your feet to avoid falling.
  • Look around your home and remove things you can trip over.
  • Do not smoke or vape.
  • Limit alcohol use

In Your 60s

60
You will be losing bone density as you get older. Are you losing height? Any loss of more than 1½ inches may signal fractures in your spine. Support your back with great posture and watch where you walk to avoid trips and falls. 

As a woman, to live a bone healthy life

As a man, to live a bone healthy life


In Your 70s 70

You will lose bone density as you get older. Do what you can to keep bone loss to a minimum, and start paying attention to where you walk and how you can avoid falling. Make your home a safe place by installing night lights and grab bars. 

As a woman, to live a bone healthy life

  • Get a bone density test (DXA) if you haven’t had one in the last 2 years.
  • Ask your doctor to measure your height at each appointment. Loss of height may indicate a spinal fracture.
  • Talk with your doctor if you develop any medical condition, to see how it might affect your bone health.
  • Ask your doctor if you take a medication about how it might affect your bone health.
  • Calculate your risk of a fracture the American Bone Health’s Fracture Risk Calculator™.

As a man, to live a bone healthy life

  • Get a bone density test (DXA) at age 70 or if you have broken a bone or have a risk for breaking a bone.
  • Ask your doctor to measure your height at each appointment. Loss of height may indicate a spinal fracture.
  • Talk with your doctor if you develop any medical condition, to see how it might affect your bone health.
  • Ask your doctor if you take a medication about how it might affect your bone health.
  • Calculate your risk of a fracture the American Bone Health’s Fracture Risk Calculator™.

In Your 80s

80
Preventing falls can prevent fractures. The average age for a hip fracture is 81. Pay attention to where you walk and how you can avoid trip hazards. Make your home a safe place by removing loose rugs and installing night lights and grab bars. 

As a woman, to live a bone healthy life

  • Get a bone density test (DXA)  if you haven’t had one in the last 2 years.
  • Ask your doctor to measure your height at each appointment. Loss of height may indicate a spinal fracture.
  • Talk with your doctor if you develop any medical condition, to see how it might affect your bone health.
  • Ask your doctor if you take a medication about how it might affect your bone health.
  • Calculate your risk of a fracture the American Bone Health’s Fracture Risk Calculator™.

As a man, to live a bone healthy life

  • Get a bone density test (DXA) if you haven’t had one.
  • Ask your doctor to measure your height at each appointment. Loss of height may indicate a spinal fracture.
  • Talk with your doctor if you develop any medical condition, to see how it might affect your bone health.
  • Ask your doctor if you take a medication about how it might affect your bone health.
  • Calculate your risk of a fracture the American Bone Health’s Fracture Risk Calculator™.

In Your 90s

Older woman
Preventing falls can prevent fractures. Pay attention to where you walk and how you can avoid fall hazards. Make your home a safe place by removing loose rugs and installing night lights and grab bars. 

As a woman, to live a bone healthy life

  • Get a bone density test (DXA) you haven’t had one in the last 2 years.
  • Ask your doctor to measure your height at each appointment. Loss of height may indicate a spinal fracture.
  • Talk with your doctor if you develop any medical condition, to see how it might affect your bone health.
  • Ask your doctor if you take a medication about how it might affect your bone health.
  • Calculate your risk of a fracture the American Bone Health’s Fracture Risk Calculator™.

As a man, to live a bone healthy life

  • Get a bone density test (DXA) if you haven’t had one.
  • Ask your doctor to measure your height at each appointment. Loss of height may indicate a spinal fracture.
  • Talk with your doctor if you develop any medical condition, to see how it might affect your bone health.
  • Ask your doctor if you take a medication about how it might affect your bone health.
  • Calculate your risk of a fracture the American Bone Health’s Fracture Risk Calculator™.

Reviewed: 3/20/19

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Calculate Your Risk

The American Bone Health Fracture Risk Calculator™ estimates fracture risk for women and men over age 45.

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