BONE STRONG: A SURGEON’S ADVICE FOR STAYING ACTIVE AND INJURY-FREE AFTER SURGERY

By Dr. Brian Nwannunu, Orthopedic Surgeon

As an orthopedic surgeon specializing in bone and joint health, I’ve spent years treating fractures, performing joint replacements, and helping patients recover their mobility. However, if there’s one message I wish every active adult over 65 could hear loud and clear, it’s this:

Strong bones are your best defense against injury and maintaining bone health is essential to protecting your independence, mobility, and quality of life.

I know many of you are still hiking, golfing, playing tennis, traveling, and chasing after grandkids. You’re living vibrant, engaged lives - and I applaud you for it. But I also want to remind you that staying active as we age requires more than just keeping muscles strong. It requires protecting the very foundation of your body: your bones.

Five Essential Steps to Protect Your Bone Health

1. Stay Physically Active: With Purpose Weight-bearing exercises are one of the most effective ways to maintain and even improve bone density. Walking, hiking, dancing, and stair climbing are all excellent. Strength training—whether using weights, resistance bands, or your own body weight—also builds the muscles that support your bones and joints, which helps prevent falls.

Balance exercises like tai chi or yoga can significantly reduce your risk of falling. Even 15 minutes a day of purposeful movement can make a real difference.

2. Fuel Your Bones with the Right Nutrients: Calcium and vitamin D are critical to bone health. Adults over 65 should aim for about 1,200 mg of calcium daily and 800–1,000 IU of vitamin D. Calcium-rich foods include leafy greens, fortified pla ased milks, almonds, and canned sardines or salmon with bones.

Vit amin D helps your body absorb calcium and is often lacking in older adults, especially those who spend less time outdoors. If you’re not sure whether you’re getting enough, talk to your doctor about a supplement.

3. Get a Bone Density Test: A DEXA scan (dual-energy X-ray absorptiometry) is a simple, non-invasive test that measures bone density and estimates your risk for fracture. I recommend all women over 65 and men over 70 get this scan at least once—earlier if you have risk factors like a family history of osteoporosis, prior fractures, smoking history, or long-term use of certain medications (like corticosteroids).

Knowing your bone density helps you make informed decisions before a fracture occurs—not after.

4. Fall-Proof Your Environment: Most fragility fractures are the result of falls, not high-impact injuries. Take a look around your home: Are rugs secured? Are walkways clear? Is the lighting adequate? Do you have grab bars in the bathroom or a non-slip mat in the shower?

These small changes can dramatically reduce your risk of falling at home, where most accidents happen.

5. Work With Your Healthcare Team: Medications for osteoporosis, such as bisphosphonates, can help rebuild bone and reduce fracture risk. While medication isn’t right for everyone, it can be life-changing for those at high risk.

Your doctor can also help evaluate other conditions or medications that may affect your balance, coordination, or bone health.

The Best Time to Start Is Now

One of the most common things I hear after treating a patient for a fragility fracture is, “I didn’t realize my bones were this fragile.” By then, we’re playing catch-up.

I urge you to think proactively. Taking charge of your bone health today—before a fracture happens—is one of the best investments you can make in your future well-being.

You’ve worked hard to stay active and independent. You’ve earned your mobility. Let’s make sure you keep it.

So keep moving, keep lifting, keep nourishing your body—and keep your bones strong because your future adventures depend on it!

Stay well, stay safe, and stay strong!