In people with osteoporosis, the bones become weak and fragile, and even a minor fall from a short height can lead to fractures and their consequences.
Read on to learn how you can reduce the risk of falls and bone fractures by making your home safer and by becoming stronger and more stable on your feet.
Accidental falls are common. Every year, 30% of adults aged 65 and older experience a fall, and 10–15% of them suffer an injury. If you have osteoporosis, fall prevention is especially important because your bones are fragile and can break easily with even a slight slip.
Don’t let bone fractures threaten your independence. Take action as soon as possible—starting now—to reduce your risk of falling.
Specific medications, including those for anxiety, depression, other types of mental illness, high blood pressure, or sedatives, or taking multiple medications.
Although it is good to be cautious, excessive fear of falling can lead to inactivity and prolonged sitting, a cycle that ultimately leads to an increased risk of falls and fractures.
Falls -> Fear of falling -> Activity limitation -> Reduced strength/balance.
A targeted exercise program that improves your balance and muscle strength will help reduce falls and ensure you stay active.
Have your eyes examined at least once a year, and replace your glasses if necessary. If you use bifocals, be careful on stairs, and wear sunglasses when needed.
Remove obstacles in your home and use supports like handrails to prevent slipping.
Exercise regularly and pay attention to muscle-strengthening exercises and balance training.
Wear comfortable shoes that take good care of your feet, shoes with wide heels and non-slip soles.
Tell your doctor about all your previous falls, and discuss with them if you feel dizzy. Also, tell them about your prescribed medications, especially if you are using multiple drugs, as these can cause falls.
Maintain a nutritious and protein-rich diet, and do not skip meals if you feel dizzy.
Rhythmic movement courses have been shown to prevent age-related physical decline in older adults.
This includes activities where you move your body against some form of resistance, like lifting weights or using gravity. Examples include exercises using resistance bands, weight machines, or even simple movements like standing on your tiptoes or sitting and standing up.
Activities like Tai Chi, Yoga, and Pilates are excellent for maintaining balance. Simple exercises like heel-to-toe walking or standing on one foot can also help improve your balance.
Depending on where you live, you may be able to participate in exercise programs offered by your local Osteoporosis Association or register for workshops specifically designed for individuals with osteoporosis.
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