Seniors

In Your 60s

60You 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:

  • Get a bone density test at age 65 or if you have broken a bone or have a risk for breaking a bone
  • 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. 
  • Improve your posture in all daily activities.
  • Practice standing on one leg every day to improvebalance.
  • 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.
  • Moderate alcohol use. 
  • 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.

As a man, to live a bone healthy life:

  • Get a bone density test if you have broken a bone or have a risk for breaking a bone
  • Eat 2-3 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. 
  • Use great 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.
  • Moderate alcohol use. 
  • 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.

In Your 70s

70You 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 if you haven’t had one.
  • 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. 
  • Improve 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.
  • Moderate alcohol use. 
  • 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.

As a man, to live a bone healthy life:

  • Get a bone density test at age 70 or if you have broken a bone or have a risk for breaking a bone.
  • 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. 
  • Improve 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.
  • Moderate alcohol use. 
  • 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.

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. 80

As a woman, to live a bone healthy life:

  • Get a bone density test if you haven’t had one.
  • 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. 
  • Improve 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.
  • Moderate alcohol use. 
  • 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.

As a man, to live a bone healthy life:

  • Get a bone density test at age 70 or if you haven’t had one.
  • 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.
  • Improve 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.
  • Moderate alcohol use
  • 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.

In Your 90s

90Preventing 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 if you haven’t had one.
  • 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. 
  • Improve 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.
  • Moderate alcohol use. 
  • 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.

As a man, to live a bone healthy life:

  • Get a bone density test at age 70 or if you haven’t had one.
  • 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.
  • Improve 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.
  • Moderate alcohol use
  • 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.