Preventing Falls: Osteoporosis
Content provided by the Faculty of the Harvard Medical School
Preventing falls
In essence, the treatment and prevention of osteoporosis is aimed at a single goal: to prevent the fractures that can threaten independence, steal mobility, trigger depression, and result in pain, disability, or even death. One of the biggest causes of fractures, particularly among older people, is falling. As you might expect, you are more likely to break a bone if you fall. Lately researchers and osteoporosis-prevention organizations have focused more on this subject.
According to the National Osteoporosis Foundation, each year one-third of Americans ages 65 and older suffer falls. About 10%–15% of these falls result in a break. Since breaking a bone can have devastating consequences, it's worth making a few simple changes that can help safeguard you and your bones.
| Two exercises that can improve your balance One of the best ways to safeguard yourself against falls is to improve your balance. Here are two exercises to get you started. The free booklet Exercise: A Guide from the National Institute on Aging describes other helpful balance exercises and is available by calling 800-222-2225 (toll-free). Before performing any of these exercises, you may want to check first with your doctor, particularly if you have been sedentary.
 Chair stands Place a small pillow at the back of your chair, and position the chair so that the back of it is resting against a wall. Sit at the front of the chair, knees bent, feet flat on the floor and slightly apart. Lean back on the pillow in a half-reclining position with your arms crossed and your hands on your shoulders. Keeping your back and shoulders straight, raise your upper body forward until you are sitting upright. Stand up slowly, using your hands as little as possible. Slowly sit back down. Aim for 8–12 repetitions. Rest and repeat.
 Standing calf raise Stand with your feet flat on the floor. Hold on to the back of your chair for balance. Raise yourself up on tiptoe, as high as possible. Hold briefly, and then lower yourself. Aim for 8–12 repetitions. Rest and repeat. Variation: Once your balance and strength improve, tuck one foot behind the other before rising on tiptoe; do 8–12 repetitions with each leg. Rest and repeat. Or stand on both feet, but do not hold on to a chair. |
| Last updated: | January 23, 2007 |
|---|
Medical content reviewed by the Faculty of the Harvard Medical School. Harvard Health Publications, Copyright © 2007 by President and Fellows of Harvard College. All rights reserved. Used with permission of StayWell.
This information is not intended to replace the advice of a doctor. By using AOL Body, you indicate that you have read, understood, and agreed to our Terms of Service, Use of Content Agreement and AOL Body Advertising Policy. Read more about our content partners.
Search
Related Articles
Where Does it Hurt?
If you're experiencing aches and pains we can help you find answers. Find out what your symptoms mean for your health.
