One of the best ways to keep your bones healthy is to stay active. That's why experts recommend that people with osteoporosis stay as active as possible at home, at work, and in their community. It's especially important to practice proper daily posture. Following the suggestions below can help you move safely through your daily routine, while maintaining the health of your bones. Always be sure to check with your doctor if you have any concerns or questions about osteoporosis.

When Standing

• Hold your head high, your chin in, and squeeze your shoulder blades slightly
• Point your feet straight ahead
• Shift your weight from one leg to the other periodically if you stand for prolonged times
• Don't slouch while reading or doing handwork

When Sitting

• Choose upright chairs with arms rather than deep, cushioned chairs or couches that you "sink" into
• Use a pillow or rolled towel to support your lower back
• Align your head, back, and hips; keep your hips and knees at the same level
• Rest your feet flat on the floor; when seated for prolonged times, use a footstool or foot rest
• Don't slouch while reading or doing handwork

When Bending or Lifting

• Bend from your hips and knees, not your waist
• While maintaining proper back posture, bring the item close to your body at waist level; use your leg and thigh muscles to lift the item and stand again
• Never lift anything that weighs more than 10 pounds

When Performing Chores

• Use both arms together when reaching overhead, and avoid twisting your spine; ask for help retrieving items that are not within comfortable reach
• Face your work directly to prevent twisting your back
• Lean forward from your hips and bend at your knees instead of your waist
• Shift your weight from one leg to the other when pushing a mop, broom, or vacuum

When Shopping

• Consider using a smaller hip pack instead of a larger purse or pocketbook
• Never reach for an item on a shelf that is higher than you can comfortably reach; ask a store clerk to assist you
• Ask that bags be packed lightly
• Use a wheeled cart to transport your purchases
• Place packages on a table, counter top, or chair instead of the floor

Please consult your doctor before beginning any program of exercise or diet.

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