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Living Well with Osteoporosis: Essential Lifestyle Modifications

A Guide to Bone Health Through Daily Choices

Endocrinology

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Template Content

Last updated: Mar 24, 2025

Exercise Recommendations

Weight-Bearing Activities

  • Walking (30 minutes daily)
  • Low-impact aerobics
  • Stair climbing
  • Dancing

Strength Training

  • Resistance exercises with bands or weights
  • Body weight exercises
  • 2-3 sessions per week

Nutritional Guidelines

Calcium-Rich Foods

  • Dairy products (milk, yogurt, cheese)
  • Leafy greens (kale, spinach)
  • Fortified foods
  • Target: 1,000-1,200mg daily

Vitamin D Sources

  • Sunlight exposure (15-20 minutes daily)
  • Fatty fish
  • Egg yolks
  • Fortified products
  • Target: 800-1,000 IU daily

Fall Prevention

Home Safety

  • Remove trip hazards
  • Install handrails
  • Improve lighting
  • Use non-slip mats

Balance Training

  • Tai Chi
  • Balance exercises
  • Yoga (with professional guidance)

Lifestyle Modifications

Habits to Avoid

  • Smoking
  • Excessive alcohol consumption
  • Sedentary behavior

Positive Changes

  • Regular sleep schedule
  • Stress management
  • Regular medical check-ups

Daily Activities

Safe Movement Techniques

  • Proper lifting form
  • Avoiding sudden twisting motions
  • Using assistive devices when needed

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