Fall & Osteoporosis Prevention Plan for Older Adults
Prevent falls and fractures in older adults through a calcium-rich diet, balance and strength training, and home-environment modifications.
Diet Plan
- ✓High-calcium diet: milk, soy products, leafy greens
- ✓Supplement vitamin D appropriately to aid calcium absorption
- ✓Ensure quality protein to maintain muscle mass
- ✓Limit high salt, coffee, and strong tea to reduce calcium loss
- ✓Get moderate sun exposure to help synthesize vitamin D
Exercise Advice
- ✓Tai chi and balance training to lower fall risk
- ✓Gradual resistance strength training
- ✓Weight-bearing exercise like brisk walking to stimulate bone formation
- ✓Avoid explosive, off-balance, high-risk movements
Lifestyle
- ✓Make the home slip-proof: bathroom mats and grab bars
- ✓Ensure good lighting and clear floor obstacles
- ✓Wear well-fitting non-slip shoes; be careful with drugs that affect balance
- ✓Move slowly when standing up or turning
Monitoring Metrics
- ✓Have regular bone density (DXA) scans
- ✓Watch for signs like height loss and stooping
- ✓Regularly assess fall risk and medications