3 Easy Bone Fracture Prevention Tips for when you age

3 Easy Bone Fracture Prevention Tips for when you age

Being active is vital for good health. As age creeps upon us, however, we become more susceptible to bone fractures. Does this mean you should retreat to a sedentary lifestyle once you hit a certain age? Certainly not. In this post, we offer three easy tips for bone fracture prevention.

What happens to our bones when we age?

It is a fact that our bones become thinner and lose strength when we get older. Bone thinning is called osteopenia, and severe bone thinning is called osteoporosis.

Fractures in men

Up until about the age of 45, men break more bones than women. According to life insurer Friends Life, 87% of claims relating to broken bones come from men. By comparison, only 13% of broken-bone claims are from women. Friend Life says that most of the injuries are due to sports, hobbies and bike-related activities. So, why are males in that age bracket more prone to breaking bones? There is no clear answer; however, maybe women are more careful. Just a thought.

Fractures in women

After the age of 45, women take the lead in bone fractures. In fact, one in two women over 50 will suffer an age-related fracture in their lifetime, compared to 25% of men.

The reality is that women over 50 are more susceptible than men to osteoporosis. Here’s why:


Bone fracture prevention

Okay, now we've discussed the causes for fragile bones, let's discuss what you can do to for bone strength.

There are at least three things you can do:

  1. exercise regularly
  2. consume enough calcium
  3. consume enough vitamin D.

1: Exercise

As you age, it is still important to be active. Experts recommend that those over 65 get about 150 minutes of moderate exercise, in bouts of 10 minutes or more, every week. Exercises can include walking your dog, tending the gardening or playing a round of golf.

Don’t tempt fate. Ensure your floors are slip-proof and clutter-free; install grab rails in your bathroom and make sure your home is well lit.

2: Calcium

Calcium is essential for maintaining bone mass. Experts recommend that women over the age of 50 consume 1,200 mg of calcium per day and men 1,000 my per day.

Where to find calcium:

  • dairy products like milk, yoghurt and cheese
  • dark-green, leafy vegetables such as bok choy, and broccoli
  • orange juice and cereals
  • sardines, salmon with bones, nuts, tofu and soybeans

3: Vitamin D

Vitamin D helps bones absorb calcium.

Where to find vitamin D:

  • salmon
  • sardines
  • tuna
  • eggs
  • mushrooms


You can also get a dose of vitamin simply by spending time outside in the sun. Don’t overdo it, though; your skin health is important, too.


Further Support and Guidance

Please note that the above guide is advisory only and should not replace any medical support or guidance.  We recommend asking any questions you may have regarding your cast and injury during consultations.  Do always take care with your cast, and never over-exert yourself.


About Heather Gatland

Chief Cast Cover Checker at Cast Covers NZ

After finding that Waterproof Cast Covers made life with a leg cast so much easier for showering and swimming, Heather wanted to help others to also have an easier recovery. So after extensively researching and extensively testing Cast Cover brands worldwide, Heather founded Cast Covers NZ in 2015. With her 5 years of “hands-on” experience working with medical professionals, hospitals, extensive business experience and Chartered Accountant qualification, Heather knows all the ins and outs of the Cast Covers market. Heather’s goal of helping kiwis, like herself has come true. Heather still loves researching and sharing her findings on the CAst Covers blog as well as enjoys supporting customers in getting back to feeling happy and active during their recovery.


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'"We have just returned from a 2 week holiday in Rarotonga. Before we left our 8-year-old daughter fell off her scooter and broke both bones in her arm. This was a huge blow for us as our holiday was all booked and we were nearly packing to leave. I went online and google searched cast covers and thankfully you guys came up! I was absolutely blown away by how amazing this product was … no more plastic bags, yay !!! Our girl was able to enjoy the holiday just like the rest of us, even diving and jumping into the pool and snorkelling out in the lagoon for hours on end. We have just had her cast removed but will be holding onto this wee gem for the future, thanks so much!!!  I can’t stress enough how awesome your product is. Even after using it every day for 6 weeks in plaster it’s still in absolutely pristine condition." 

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