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Maintain Strong Bones
Are You at Risk?
Some factors that may place you at higher-than-average risk for osteoporosis are:
- Over age 50
- Have a family history of osteoporosis
- Are thin and/or have a small frame
- Lead a sedentary lifestyle
- Use alcohol excessively
- Have used corticosteroids
- Lifetime of low Calcium and Vitamin D intake
These lifestyle changes are your first line of defense:
- Stop smoking.
- Limit alcohol to 1-2 drinks daily.
- Exercise 20 minutes or more three times a week. Mix strength-training (weight-lifting) and weight-bearing cardiovascular workouts, such as bicycling or walking.
- Get enough Calcium and Vitamin D on a daily basis.
Osteoporosis doesn't just affect women, and once you know your risk factors, you can arm yourself with knowledge and take a few simple steps to help reduce your risk. A few lifestyle changes, such as getting regular exercise and eating a healthy diet with enough Calcium and Vitamin D can help keep your skeleton strong. According to the U.S. Food and Drug Administration, adequate Calcium and Vitamin D, as part of a healthful diet throughout life, along with physical activity, may reduce the risk of osteoporosis in later life.