Take Action!
Get Active
Physical activity can help slow down bone loss.
- Aim for 2 hours and 30 minutes a week. One way to do this is to be active for 30 minutes 5 times a week. Exercise for at least 10 minutes at a time.
- Do strengthening activities at least 2 days a week. These include lifting weights or using resistance bands (long rubber strips that stretch).
- If exercising for 30 minutes feels difficult, try to get moving for shorter 10-minute periods throughout the day.
- Be sure to talk with your doctor before starting an exercise program.
Check with your local senior center or community center. Many centers offer Tai Chi or weight training classes for older adults. Tai Chi (“tie chee”) is a Chinese mind-body exercise that involves moving the body slowly and gently. Or you can exercise at home with a friend or family member. Try these simple exercises for seniors.
Lower Your Risk of Falling
If you are worried about weak bones, learn how you can prevent falls.
