MedStar Georgetown’s Fracture Liaison Services teaches you how to prevent fractures and protect and strengthen your bones.

Keep Your Balance

Balance is very important for people with osteoporosis. Your eyes, ears, muscles and joints all work together to help you maintain your balance.

Your eyes help you:

• Avoid obstacles
• Keep orientation in space
• Judge curbs, steps and distances
• Adjust to changes in light

Stay Active

Exercise promotes good posture, strength, flexibility and balance. If you have recently broken a bone or if you have very low bone density, talk with your healthcare professional or physical therapist about an exercise program that is appropriate for you.

Low-impact weight-bearing exercises help build bones and keep them strong:

• Use a stepper or elliptical machine
• Do low-impact aerobics or dance classes
• Try fast walking (outdoors or on a treadmill)

Non-impact exercises help improve posture, balance and functional strength:

• Try posture exercises to improve posture and reduce rounded shoulders
• Perform hip and back (spine) strengthening exercises
• Do functional exercises to help with everyday activities and movement

According to the Surgeon General, the optimal goal is to do physical activity at least 30 minutes on most days, preferably daily.

Consult your healthcare professional before starting an exercise program. If you have osteoporosis, ask your healthcare professional which activities are safe for you.