Living with Osteoporosis: How Seniors Can Stay Strong and Active

Around 10 million Americans have osteoporosis, a condition that causes bones to become weak and more likely to break, according to the Bone Health & Osteoporosis Foundation. It affects both men and women, but it's especially common in older adults.

Living with osteoporosis can feel limiting at times, but the truth is that many seniors continue to live full, active lives with the right habits and support.

At The Remington, our senior living community in Hanford, CA, we understand the importance of staying strong, both physically and mentally. With access to our on-site fitness center and daily wellness support, our residents take positive steps every day.

In this senior wellness guide, we'll cover simple ways to stay active, eat well, and prevent falls while living with osteoporosis.

Know the Basics of Living With Osteoporosis

Osteoporosis is a condition where bones become brittle and fragile, which increases the risk of fractures. It typically progresses gradually and may not be noticeable until a bone breaks. The most common areas for breaks are:

Hips
Spine
Wrists

Some people notice back pain or start to lose height, but others may not feel any symptoms at all.

As we age, bone loss happens naturally, but osteoporosis makes it worse. Women are more likely to develop osteoporosis, particularly after menopause, although men can also be affected. Other risk factors include:

Not getting enough calcium or vitamin D
Not being active
Smoking
Having a family history of the condition

The positive news, however, is that osteoporosis can be managed effectively. Bone scans help catch it early, and healthy habits can slow it down. At The Remington, we encourage regular checkups and support residents in making choices that protect their bone health.

Keep Moving With Safe Exercises

Staying active is one of the most effective ways to manage osteoporosis, given that exercise helps to:

Improve balance
Build strength
Support healthy bones

It also reduces the risk of falls, which is very important for anyone living with osteoporosis.

Not all exercises are safe, though, so it's best to avoid high-impact movements or anything that puts too much pressure on the spine. Instead, focus on low-impact activities like walking, water aerobics, or chair yoga. Light strength training can also help, especially when done with proper guidance.

At The Remington, our residents have access to a fitness center designed with their needs in mind. Many take part in simple routines that keep them moving and feeling their best.

Even short sessions a few times a week can make a big difference. The key is to start slow and stay consistent.

Over time, these small steps can lead to stronger bones and better overall health.

Eat Well for Better Bone Health

Eating the right foods plays a big role in keeping bones strong. Calcium, vitamin D, and protein are especially important for people living with osteoporosis. These nutrients help maintain bone mass and support overall health.

Calcium is commonly found in dairy products like cheese, milk, and yogurt. If you don't eat dairy, you can try leafy greens, almonds, or calcium-fortified foods like orange juice. Vitamin D helps your body absorb calcium, and you can get it from eggs, fatty fish like salmon, or from spending a short time in the sun each day.

Protein helps build and repair tissues, including bone. Good sources include chicken, beans, tofu, and eggs. Try to include a bit of protein in every meal.

If you're not getting enough of these nutrients through food, your doctor might suggest supplements. Eating well doesn't have to be complicated, so just focus on simple, balanced meals that support your bones.

Prevent Falls Before They Happen

Falls are a big concern for those with osteoporosis. Since bones are weaker, even a minor fall can result in a significant injury. The good news is that many falls can be prevented with a few simple changes at home and in your daily routine.

Start by making sure walkways are clear. Remove loose rugs, keep cords out of the way, and add night lights in the bedroom and bathroom.

In the bathroom, grab bars and non-slip mats can help. Wearing shoes with good support, both indoors and outdoors, can also help with balance.

At The Remington, we take fall prevention seriously. Our team helps residents create safe living spaces, and our fitness center offers activities that build strength and coordination. These steps reduce the risk of falling and help residents feel more confident as they move around.

Taking your time when getting up from a chair or bed, using a cane if needed, and staying active are all part of staying safe. Small habits can go a long way in preventing falls before they happen.

Build Healthy Daily Habits

Living with osteoporosis means making a few simple changes to your daily routine that support your health. For example, one of the most recommended habits is practicing proper posture. Standing and sitting up straight helps take pressure off your spine and keeps your body in better alignment.

It's helpful, too, to avoid smoking and limit alcohol consumption. Both can weaken your bones over time.

Staying on top of medications and supplements is another key step. Make sure to take them as prescribed and talk to your doctor about any side effects or concerns.

Regular checkups are important too. Your doctor may want to do bone scans from time to time to track any changes. Staying active, even in small ways, is a habit worth building, so short walks, light stretches, or gentle workouts add up over time.

These small daily choices may seem simple, but they can have a big impact. The more consistent you are, the more likely you'll maintain mobility and independence.

Aging Safely With Osteoporosis

In summary, living with osteoporosis doesn't have to take away your independence. With the right habits, you can protect your bone health in aging and enjoy an active lifestyle.

At The Remington, we offer personalized osteoporosis support, a senior-friendly fitness center, and a safe, welcoming environment. If you're in Hanford, come see why so many local seniors call us home.