If you've gone through menopause, you're at an increased risk for osteoporosis, which means you're also at an increased risk for bone fractures. That's the last thing you want to deal with. Now that you're done with menopause, you really need to start taking care of yourself, especially if you want to reduce your chances of developing osteoporosis. If your doctor has told you that you're already experiencing the initial stages of osteoporosis, there are still things you can do to slow down the progression. If you're not sure what to do to get yourself healthy and avoid post-menopausal osteoporosis, here are some suggestions to help get you started.

Get Up and Take a Walk

If you spend most of your time indoors, it's time to get up and take a walk. You might not realize this, but walking is a great way to strengthen your bones and keep osteoporosis under control. If you've never been much of a walker, go ahead and start out slow. Find a park with a walking path and take a leisurely walk once a day.

If you'd prefer to stay closer to home, go ahead and walk around the block a few times each day. The trick is to get up and move. If you don't like the idea of walking alone, start a walking club with some of your friends. That way, you can get the exercise you need while spending time with your friends.

Join A Swim Club

If you're already feeling the aches and pains associated with osteoporosis and walking is simply too uncomfortable for you, join a swim club. Most community swimming pools have water aerobics classes that are available throughout the summer months. If your community has an indoor swimming pool, you can join a year-round swim club. Exercising in water is a great way to reduce the effects of osteoporosis. You get the benefits of moving around without the pressure that can be placed on your knees and joints when you walk.

Change Your Diet

If your diet doesn't consist of enough bone-friendly foods, you need to change your diet. You should be getting plenty of calcium-rich foods every day, including milk, cheese, and leafy green vegetables. It's also a good idea to add a calcium supplement to your daily health routine.

See the Doctor More Often

If you're only visiting your doctor when you're sick, you're not seeing them often enough. This is particularly true now that you're post-menopausal. Your doctor can provide you with treatment options that will reduce the effects of osteoporosis. If it's been more than a year since you saw your doctor last, it's time to schedule an appointment.

For more information, check out a website like http://www.rethinkosteoporosis.com.