The best defense against fractures (broken bones) is to nurture your body throughout your life. Through a combination of your prescription medication with lifestyle changes including diet and exercise, you can get the strength your bones need to resist fracture and help you maintain your mobility and independence.

Use these suggestions to help nurture strong bones and keep a healthy outlook.

• Visit your doctor regularly. Work with him or her to monitor your osteoporosis and bone mineral density (BMD), as well as your overall health. Evaluate the steps you are taking to maintain the health of your bones and to explore what's new in the treatment of osteoporosis.

• Take your medication. If you are taking a prescription medication to treat your osteoporosis, be sure to take your medication as prescribed by your doctor.

• Follow a balanced diet, rich in calcium and vitamin D. Learn more about nutrition and osteoporosis.

• Exercise regularly. Simple activities like walking and stair climbing will strengthen your bones. You should get at least 30 minutes of physical activity a day, even if it's only 10 minutes at a time. (Children should get at least 60 minutes a day.) Learn more about exercise and osteoporosis.

• Learn and practice safe movement techniques. Some people with osteoporosis become so worried about breaking a bone that they avoid activity, which can lead to further loss of bone and muscle. This may be especially true of those who have already suffered a fracture.

What they may not know is that by learning proper posture and safe, simple ways to move, they can remain active and strengthen their bones. Having osteoporosis doesn't mean that you can't have an active and full life. In fact, almost any activity can be adapted to your unique age, ability, and strength.

To start with, be aware of these common-sense rules for safe movement, whether you're at home, work, or in any other environment you enjoy:

• Do select shoes that fit well. Good athletic shoes can be expensive, but they may help prevent injuries and discomfort.
• Do be observant to avoid unexpected hazards.
• Do slow down and don't be in such a hurry.
• Do bend at your hips and knees — not at your waist.
• Don't engage in activities that require you to twist your spine or bend at the waist; this includes exercises like sit-ups, toe touches, and swinging golf clubs.
• Practice good posture when standing, walking, or sitting. Not only will this help your appearance, but your clothes may hang more naturally and your confidence will show through.

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

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