Protecting Your Bones: What You Can Do Now to Prevent Osteoporosis

Osteoporosis is a silent disease that often goes unnoticed until a fall or minor injury leads to a fracture. Over 50 million Americans are affected, and half of all women and one in four men over 50 will experience it. While you can’t change your genetics, you can take steps now to protect your bones and reduce your risk.

Move More, Fall Less
Physical activity is key to strong bones and fall prevention.

1. Weight-bearing exercises like walking, dancing or aerobics help maintain bone density

2. Strength training (using weights, resistance bands or bodyweight exercises) builds the muscles that support your bones

3. Balance-focused activities like yoga, Pilates or tai chi improve coordination and reduce fall risk

Even moderate daily movement adds up to stronger, safer bones over time.

Fuel Your Bones With the Right Nutrients
Strong bones need two essentials: calcium and vitamin D.

1. Calcium (700 mg/day): found in dairy, leafy greens, tofu and fortified foods

2. Vitamin D (10 mcg/day): from oily fish, egg yolks, red meat and fortified cereals or spreads

If your diet falls short, supplements may help.

Everyday Habits That Protect Your Bones

1. Quit smoking—smoking speeds up bone loss

2. Limit alcohol—too much weakens bones and affects calcium absorption

3. Prevent falls—keep floors clear, use safe tools for reaching high places and don’t hesitate to use support like a cane or walker if needed

Why It Matters
Fractures from osteoporosis can lead to long-term pain and loss of mobility. But prevention is possible. By staying active, eating well and making safe choices, you can protect your bones and your independence—starting today.