You want to avoid fractures from osteoporosis naturally, without medications. That requires dedication and daily effort.
One aspect of Fracture Prevention not only can be done without medication, it cannot be accomplished by medications. Do the “Stork”!
Fall Prevention is a very important aspect of Fracture Prevention. Fall Prevention is daily exercise focussed on balance and muscle conditioning. Physical therapists can teach you how to exercise, but you must do it yourself.
Standing and walking activities help preserve muscle strength and bone structure. They also build balance and co-ordination. They must be done at least 5 days a week to work.
Traditional exercises include Yoga and Tai Chi. The peer pressure of a formal group session can be helpful. On the days between group sessions you must work out on your own.
“Wii-Fit” can help here. Tell your kids that Santa should bring you a “Wii-Fit” or “Wii Fit Plus”. They can be the elves who set it up for you. Ther are many exercises on “Wii”. Just be sure to work your way along gradually.
The “Stork” is cheaper and can be done almost anywhere. You simply stand on one leg. Hang on to the kitchen counter top at first. Gradually work your way up to 2-3 minutes at a time on each leg. When that becomes too easy, try it with your eyes closed!
Prevent Falls and you will Prevent Fractures! The “Stork” is quick, easy, cheap, and helps to Prevent Falls.
Jay Ginther, MD