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Regular exercise is a key to bone health. Bone is living tissue and, like muscle, it weakens if not exercised. High-impact or low-impact weight-bearing exercises are effective ways to exercise. Bones become stronger when called upon to bear weight. High-impact weight-bearing exercises are: dancing, high-impact aerobics, hiking, jogging/running, jumping rope and stair climbing. Low-impact weight-bearing exercises include: the elliptical machine, low-impact aerobics, stair-climbing machines, and walking on a treadmill or outside. Resistance exercises are also effective in improving muscle mass and strengthening bone. An example of a resistance exercise is weight training (free weights or weight machines). Staying physically active has the added benefit of helping with your coordination and keeping your reflexes sharp which will lower your risk of falling. If you're fit, you're less likely to lose your balance. Choose the right shoes to reduce your chances of breaking a bone. Falls are the most common cause of broken bones among the elderly. Wear comfortable shoes with rubber soles. Avoid sneakers with deep treads. Women: refrain from wearing high heels when you can. Select winter boots with rubber soles for added traction. Broken bones are often caused by in-home falls. A shoe or toy might be out of place, a stairway unlit, a room too dark. Your home should be as safe as possible to decrease your chances of having an accident leading to a broken bone. Use nightlights so that you'll be able to move safely through the house. Keep the house free of items which present a hazard. Shoes can be placed against a wall or in a closet rather than in the middle of the floor. Electric wire and telephone cord can be tucked behind furniture or stapled to baseboards. Use a handrail when climbing the stairs. Install a handrail if you don't have one. When entering a room, be aware of steps and thresholds. Carpets and area rugs should be tacked or fixed to the floor to avoid slipping. Place florescent tape at the top and bottom of your stairs. Be sure your stairs are well lit. Make your bathroom safe. Use a rubber mat in the shower or tub. Install a grab rail for the tub or shower. Taller "comfort height" toilets also make it easier for the elderly to get up and down, reducing falls. Use wall switches for lamps if you don't have an overhead light, so that you don't have to cross a room in the dark to get to your lamp. Keep a flashlight beside your bed.
Exercise to strengthen your bones. Prevent falls by wearing proper footwear. Create a fall-free environment.