Medical Disclaimer: This information is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or a qualified health provider regarding any questions or changes to your diet, exercise, or medication routine.

Osteoporosis & Bone Health:

Prevention and Management Tips

Strong bones are essential for staying active and independent as we age. Yet more than 10 million Americans are living with osteoporosis, a condition that causes bones to become weak and brittle, increasing the risk of fractures — especially of the hip, spine, and wrist. Another 44 million have low bone density and are at increased risk of developing it later in life, according to the National Osteoporosis Foundation (NOF).

The good news? With the right habits, early screening, and a focus on nutrition and movement, you can protect your bones and maintain strength for years to come.

What Is Osteoporosis?

Osteoporosis means “porous bone.” It occurs when bone loss happens faster than the body can rebuild it, leaving the structure fragile. Women are especially at risk after menopause due to a drop in estrogen, but men can also develop the condition, particularly after age 70.

Prevention Starts Early — but It’s Never Too Late

Even small changes to your daily routine can have a big impact on bone strength. Experts from the Mayo Clinic and National Institute of Health recommend the following prevention strategies:

1. Get enough calcium and vitamin D.

  • Adults over 50 should aim for 1,200 mg of calcium daily and 800–1,000 IU of vitamin D (through food, sunlight, or supplements).

  • Good sources include dairy products, fortified cereals, dark leafy greens, and fish like salmon and sardines.

2. Move your body regularly.

  • Weight-bearing exercises (walking, dancing, climbing stairs) and strength training help maintain bone density.

  • Gentle yoga classes at The Learning Center offer safe, low-impact ways to improve flexibility, balance, and posture — all important for fall prevention and bone health.

3. Avoid smoking and limit alcohol.

  • Smoking and excessive alcohol both speed bone loss and slow healing.

4. Ask your doctor about bone density testing.

  • The U.S. Preventive Services Task Force recommends that women 65+ and men at high risk have a DEXA scan (bone density test) every 1–2 years. Early detection allows treatment before fractures occur.

Living Well with Osteoporosis

If you’ve been diagnosed, you can still live a full, active life. Managing osteoporosis focuses on reducing fall risk and slowing bone loss:

  • Fall-proof your home. Remove loose rugs, improve lighting, and install grab bars in bathrooms.

  • Use assistive devices if recommended. A cane or walker can help prevent dangerous falls.

  • Follow prescribed treatments. Medications can help rebuild bone or prevent further loss.

  • Stay connected. Joining a group exercise or wellness class can help you stay consistent — and motivated.

The SCI Connection

At Senior Citizens Inc., we know that staying strong — physically and mentally — is key to aging successfully. The Learning Center offers yoga classes and our Neighborhood Centers offer activities that strengthen both body and mind while connecting participants with a welcoming, encouraging community.

Ready to Take the Next Step?

If you’d like to learn more about ways to stay active, eat well, and maintain independence, Senior Citizens Inc. can help.


Call us today at 912-236-0363 or fill out the form below to connect with our team and discover programs designed to keep you strong — inside and out.