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Living Well with Osteoporosis: Essential Lifestyle Changes

A Guide to Daily Habits for Better Bone Health

Orthopedics

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Last updated: Mar 24, 2025

Understanding Your Role in Bone Health

Exercise Recommendations

Weight-bearing exercises (30 minutes daily)
- Walking
- Low-impact aerobics
- Stair climbing
Resistance training (2-3 times weekly)
- Light weights
- Resistance bands
- Body weight exercises

Nutrition Guidelines

Calcium intake
- 1,000-1,200mg daily
- Sources: dairy, leafy greens, fortified foods
Vitamin D
- 800-1,000 IU daily
- Sunlight exposure (15-20 minutes daily)
- Supplements as prescribed

Fall Prevention

Home modifications
- Remove trip hazards
- Install proper lighting
- Use non-slip mats
Balance training
- Tai Chi
- Standing exercises
- Balance therapy

Lifestyle Modifications

Quit smoking
Limit alcohol consumption
Maintain healthy weight
Regular medical check-ups

Daily Activities

Use proper lifting techniques
Avoid sudden bending movements
Maintain good posture
Regular activity breaks

Warning Signs to Monitor

Sudden back pain
Height loss
Changes in posture
Unexplained fractures

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