Published 28 April 2024 · Last updated 25 June 2026
Osteoporosis means the bones have become weaker and more likely to break, sometimes after only a minor fall or bump. It is common as we get older, particularly in women after the menopause, but a diagnosis does not mean giving up the things you enjoy. With the right diet, the right kind of activity and a few changes around the home, most people can stay active and lower their risk of a fracture. This is general information, not medical advice, so always follow the guidance of your own GP or specialist.
Eat for stronger bones
Calcium and vitamin D matter most. Adults need about 700mg of calcium a day, which most people can get from a balanced diet that includes dairy foods, fortified plant milks, leafy green vegetables and tinned fish with soft bones. Vitamin D helps your body absorb calcium; adults are advised to have 10 micrograms a day, and because we make little from sunlight in autumn and winter, the NHS suggests a daily supplement during those months. Check with your GP or pharmacist before starting any supplement, especially if you take other medicines.
Keep active, safely
Movement helps keep bones strong. Weight-bearing exercise, where your legs support your weight, such as walking, dancing or gentle stair climbing, and resistance exercise using light weights or bands, both help maintain bone density. Aim for around 150 minutes of moderate activity across the week, and add balance work such as tai chi twice a week to steady you on your feet. If you are new to exercise or worried about overdoing it, ask your GP or a physiotherapist what is right for you.
Reduce your risk of a fall
Because fragile bones break more easily, avoiding falls is as important as strengthening them. Have regular sight and hearing tests, ask your GP or pharmacist to review any medicines that make you dizzy, and keep moving to maintain strength and balance. Well-fitting shoes with non-slip soles help indoors and out.
Make your home safer
Small changes prevent many falls. Remove loose rugs and trailing wires, keep rooms and stairs well lit, and fit grab rails by the bath, toilet and steps. If the stairs have become a worry, a stairlift removes both the effort of climbing and the risk of a fall on them. Good lighting on the landing and a clear, clutter-free floor make a real difference.
Watch the lifestyle factors
Smoking weakens the cells that build bone, and too much alcohol affects both bone strength and balance. Stopping smoking and keeping within the recommended alcohol limits are two of the most effective things you can do for your bones, and for your general health.
Treatment and your GP
Osteoporosis is usually diagnosed with a simple, painless bone density (DEXA) scan. Depending on the result, your GP may suggest calcium and vitamin D, and sometimes medicines that help protect your bones. These are decisions to make with your doctor, who will weigh up what is right for you. If you have already broken a bone, ask whether a bone health review would help.
Looking after your wellbeing
A diagnosis can feel daunting, but you are far from alone. The Royal Osteoporosis Society runs a free helpline and support groups, and staying connected with friends, family and the activities you enjoy is good for both body and mind.
Getting started
Start with the basics: eat well, stay as active as you safely can, make your home fall-proof, and keep up with your GP and any reviews. If you notice new back pain, a loss of height or a change in posture, mention it to your doctor. Small, steady steps protect your bones and your independence.
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Published 28 April 2024 · Last updated 25 June 2026
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