Live a Bone-Healthy Life
- Eat 3–4 servings of foods that are rich in calcium. Women who are 50 and older and men who are 70 and older need about 1,200 mg of calcium per day.
- Consider a vitamin D supplement.
- Pay attention to body mechanics to protect your bones from breaking.
- Get at least 30 minutes of daily physical activity that involves weight bearing, 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
You will be losing bone density as you get older. Are you losing height? Any sudden loss of more than 1 inch in a year 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
- Get a bone density test (DXA) at age 65 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.
- 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 have broken a bone or have a risk for breaking a bone.
- Calculate your risk of a fracture the American Bone Health’s Fracture Risk Calculator™.
In Your 70s 
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
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
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™.
Posted: 03/20/19; Revised: 04/02/21.
As a service to our readers, American Bone Health provides access to our library of archived content. Please note the date of the last review on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
