Preventing bone fractures involves strengthening your bones, improving balance, and avoiding situations that increase your risk of falling. Here are effective ways to reduce the chance of fractures:

1. Build Strong Bones Early and Maintain Them

• Get enough calcium (1,000–1,200 mg/day) from dairy, leafy greens, or supplements
• Ensure sufficient vitamin D (600–800 IU/day) for calcium absorption—through sunlight, food, or supplements

2. Do Weight-Bearing Exercises

• Activities like walking, jogging, climbing stairs, dancing, or resistance training strengthen bones and muscles
• Balance and coordination exercises (like yoga or tai chi) help prevent falls

3. Avoid Smoking and Limit Alcohol

• Smoking weakens bones and slows healing
• Excessive alcohol increases fall and fracture risk

4. Prevent Falls at Home

• Install grab bars in bathrooms
• Remove loose rugs and clutter
• Use non-slip mats and adequate lighting
• Wear supportive footwear with good grip

5. Check Your Vision and Hearing

• Impaired sight or hearing can increase your risk of falling

6. Use Assistive Devices If Needed

• Use a cane or walker if you have balance issues or joint pain

7. Treat Underlying Conditions

• Manage osteoporosis, arthritis, or diabetes with medical support
• Medications for low bone density (like bisphosphonates) may be recommended by your doctor

8. Strengthen Muscles

• Strong muscles protect joints and bones by supporting movement and reducing fall risk

9. Review Medications

• Some medications can cause dizziness or bone thinning—ask your doctor if your prescriptions increase fall risk

10. Get Regular Bone Density Tests

• Especially important for women over 50 and men over 70
• Detects early bone loss so you can take action before a fracture occurs