00:00Welcome back Sunbro! We hope you all in great health and great money.
00:04Before we start, please at least subscribe so we can have little money for food and paying bills.
00:09Alright, today we are going to talk about
00:12Top 10 Ways to Prevent Fractures If You Have Osteoporosis
00:15If you have osteoporosis, protecting your bones is key.
00:18Here are some simple ways to lower your risk of falls and fractures at home.
00:221. Keep moving.
00:23Gentle exercise like yoga, tai chi, swimming, or stretching helps your balance, flexibility, and bone strength.
00:30Lifting light weights is great too.
00:322. Light things up.
00:34Make sure your home's well lit, especially hallways and the path to the bathroom.
00:38Use ceiling lights, easy to reach switches, and night lights.
00:413. Wear good shoes.
00:43Stick to supportive, low-heeled shoes with rubber soles, even at home.
00:47Skip socks, backless shoes, and loose slippers on bare floors.
00:514. Update your bathroom.
00:53Add grab bars near the toilet, tub, and shower.
00:56Use non-skid mats inside and outside the tub.
00:58A shower chair and raised toilet seat help too.
01:015. Make stairs safer.
01:03Keep them bright and add handrails on both sides.
01:06If stairs are slippery, use non-skid treads.
01:086. Secure your rugs.
01:10Use non-slip rugs or add grip tape underneath.
01:13Make sure carpets are firmly attached, especially on steps.
01:167. Clear the clutter.
01:18Keep floors tidy, tuck away cords, avoid putting stuff in walkways,
01:21and try wireless devices when you can.
01:248. Smart storage.
01:25Put things you use often within easy reach.
01:28Use a grabber tool instead of climbing on chairs or stools.
01:319. Check chairs and beds.
01:33Use higher chairs or add cushions to low ones.
01:35Armrests help you get up.
01:37If your bed's too high or low, consider switching the mattress.
01:4110. See and hear clearly.
01:42Get your vision and hearing checked regularly.
01:44Use aids if needed.
01:46Avoid bifocals on stairs, they can mess with your balance.
01:48A few small changes can make a big difference.
01:51Stay active, stay safe, and take care of your bones every day.
01:54Come again to our next meeting Sunbro.
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