10-Minute Daily Bone Strength Routine Guide — References

This page lists the academic and web-based sources that informed the 10-Minute Daily Bone Strength Routine Guide. It is provided for those who wish to review the references used within the guide.

• Royal Osteoporosis Society: Exercise and Physical Activity for Osteoporosis and Bone Health — Informed the guide's exercise framework, including the "strong, steady and straight" approach, with practical guidance on strength, balance, posture, spinal and back care, safe movement, confidence, and adapting activity to individual ability, fracture history, and daily function for people living with osteoporosis.
• Royal Osteoporosis Society: Exercise for Bones — Informed the guide's exercise framework, including weight-bearing, impact, muscle-strengthening, balance, and gradual resistance training. It also shaped the use of short bursts of activity, progressive loading, beginner-to-advanced progression, week-by-week movement goals, everyday bone-friendly routines, and movement variety to support bone strength and reduce fall risk.
• Royal Osteoporosis Society: Strong, Steady and Straight Quick Guide — Informed the guide's graded exercise approach by matching activity to balance, mobility, spinal health, vertebral fracture history, frailty, and overall fracture risk. It also shaped the plain-language explanation of strong, steady, spine-aware movement and the safety guidance on spine care, balance, and gradual progression in exercise intensity.
• British Geriatrics Society: Strong, Steady and Straight Consensus Statement — Informed the guide's risk-based exercise advice, including matching activity to symptoms, balance, spinal history, confidence, frailty, vertebral fracture risk, and pain, while supporting strength, balance, posture, spinal safety, and keeping people with osteoporosis active rather than unnecessarily restricted.
• International Osteoporosis Foundation: Exercise — Informed the guide's recommendations on weight-bearing activity, resistance training, posture, balance, and fall prevention, while reinforcing the importance of matching exercise to individual fracture risk and seeking professional guidance where appropriate.
• International Osteoporosis Foundation: Exercise for Health Professionals — Reviews the relationship between physical activity, bone loading, muscle strength, balance, and fracture risk across the lifespan.
• Society for Endocrinology: Strong, Steady and Straight: Exercise Recommendations for Osteoporosis and Bone Health — Summarises expert recommendations on strength, steadiness, posture, and physical activity for osteoporosis care.
• Bone Health & Osteoporosis Foundation: Be Bone Strong — Exercise/Safe Movement — Informed the guide's recommendations on safe weight-bearing and muscle-strengthening exercise, posture, body mechanics, functional movement, balance, low-impact activities, heel raises, sit-to-stand exercises, fall prevention, progression planning, daily activity tracking, and the importance of seeking professional guidance when exercise technique or safety is uncertain.
• Better Health Channel: Osteoporosis and Exercise — Informed the guide's advice on weight-bearing and resistance exercise, balance, posture, muscle strengthening, co-ordination, fall risk reduction, gradual progression, safer movement choices, matching activity to individual ability and osteoporosis status, using support during challenging balance exercises, and seeking professional guidance where appropriate.
• Healthy Bones Australia: Exercises for Osteoporosis — Informed the guide's recommendations on weight-bearing, resistance, and balance exercises, with emphasis on matching activity to an individual's osteoporosis status, fracture risk, current ability, and safe loading principles.
• Exercise is Medicine Australia: Osteoporosis and Exercise — Informed the guide's exercise safety and programme design, including bone-loading and resistance training, balance and mobility exercises, lower-impact options for higher-risk individuals, gradual progression, supervised exercise where appropriate, safe activity selection, and precautions around twisting, abrupt movements, and pain beyond normal post-exercise muscle soreness.
• Centre for Health Protection: Recommendations for Prescribing Exercise to Patients with Osteoporosis — Informed the guide's exercise prescription principles, including weight-bearing, resistance, and balance training, selecting an appropriate starting level, and choosing activities based on individual risk, while also informing safety guidance on avoiding explosive movements, high-impact loading, excessive twisting, forward spinal bending, and movements that increase spinal compression where fracture risk is higher.
• Mayo Clinic: Exercising with Osteoporosis: Stay Active the Safe Way — Informed the guide's advice on selecting safe, enjoyable, and sustainable exercise based on fracture risk, balance, strength, fitness level, pain, posture, and current ability. It also guided recommendations on resistance, balance, and posture exercises, readiness checks, progression, long-term planning, professional input where appropriate, and cautions around high-impact activities, bending, twisting, and other spine-stressing movements.
• Royal Osteoporosis Society: Bone Health Checklist — Informed the guide's bone health checklist by providing practical prompts covering physical activity, balance, vitamin D, smoking, alcohol, lifestyle risk factors, and general bone health awareness before starting a routine.
• Bone Health & Osteoporosis Foundation: Bone Health Assessment Card — Informed the guide's patient-friendly risk assessment by providing screening prompts covering physical activity, strength exercise, fracture history, height loss, spinal curvature, medicines, smoking, alcohol use, and relevant medical conditions that may affect bone health.
• Osteoporosis New Zealand: Checklist for Early Detection — Informed the exercise readiness and safety guidance by outlining clinical risk factors for osteoporosis and fractures, including fragility fractures, medication use, medical conditions, lifestyle factors, and falls risk to help identify when additional assessment may be appropriate.
• Cleveland Clinic: Osteoporosis — Informed the guide's explanations of osteoporosis, fracture risk, common risk factors, the often silent nature of the condition, bone density testing, weight-bearing exercise, balance training, fall prevention, appropriate use of medication, physiotherapy, and the importance of ongoing assessment and individual guidance from healthcare professionals.
• Mayo Clinic: Osteoporosis Symptoms and Causes — Informed the guide's explanation of osteoporosis risk factors, fracture risk, common warning patterns, and lifestyle influences, including age, sex, family history, medicines, medical conditions, back pain, height loss, posture changes, and the fact that osteoporosis often remains unnoticed until a fracture occurs. It also supported guidance on recognising symptoms, discussing concerns with a healthcare professional, and the role of exercise in bone health.
• MedlinePlus: Osteoporosis — Informed the guide's explanation of osteoporosis, fracture risk, physical activity, fall prevention, readiness screening, and movement precautions, including guidance to avoid twisting the spine and excessive forward bending from the waist where these movements may increase fracture risk.
• NHS: Osteoporosis Prevention — Provided UK guidance on osteoporosis prevention, including regular physical activity, weight-bearing and resistance exercise, healthy eating, calcium and vitamin D intake, smoking cessation, alcohol moderation, and other lifestyle measures that support bone health and help reduce osteoporosis risk.
• Get Wellen: You Just Found Out You Have Osteoporosis. Here’s Your Checklist — Informed the guide's practical planning after an osteoporosis diagnosis, including balance and mobility assessment, goal setting, exercise planning, tracking concerns, confidence reflection, care team involvement, and identifying realistic next steps to support ongoing bone health.
• Bone Health & Osteoporosis Foundation: Protecting Your Spine — Informed the guide's advice on safer spine movement during everyday activities, including practical techniques for bending, reaching, lifting, carrying, and other daily tasks to help reduce unnecessary strain.
• Royal Osteoporosis Society: Moving and Lifting Safely — Sets out practical guidance on hip hinging, lifting, floor transfers, and reducing back strain during everyday movement.
• Royal Osteoporosis Society: Moving and Lifting Safely Fact Sheet — Shows safer approaches to getting down to the floor, getting up from the floor, hip hinging, and lifting with a spine-aware technique.
• Healthline: What Safety Precautions Should I Take With Osteoporosis? — Covers patient-facing safety points around falls, lifting, posture, home hazards, and movements that may need caution.
• OsteoConnections: Precautions for Osteoporosis Exercises — Discusses exercise precautions for osteoporosis, including spinal flexion, twisting, impact, and the importance of safer technique.
• Lydia Osteoporosis Project: Bone Health in Moving and Handling — Discusses safer moving and handling principles for people at risk of osteoporosis-related fracture, with attention to care settings and training needs.
• Primary PartnerCare: Get Moving Safely with Osteoporosis — Gives patient-facing advice on moving safely with osteoporosis, including supported activity, slow starts, and professional guidance when needed.
• Anika: Staying Active With Osteoporosis: 6 Tips to Exercise Safely — Outlines practical patient tips for staying active while paying attention to balance, impact, strength, pain, and professional advice.
• AAOS OrthoInfo: Osteoporosis Prevention and Treatment — Informed the guide's coverage of osteoporosis prevention and care, including risk factors, weight-bearing and strengthening exercises, balance training, fall prevention, diet, calcium, vitamin D, bone density testing, medicines, and lifestyle measures, presented in clear patient-friendly language.
• NYU Langone Health: Lifestyle Changes for Osteoporosis and Low Bone Mass — Informed the guide's lifestyle advice for living with osteoporosis or low bone mass, including exercise and physical activity, balance, fall prevention, nutrition, smoking cessation, alcohol moderation, and other practical self-care measures to support bone health.
• Exercise is Medicine: Being Active When You Have Osteoporosis — Informed the guide's advice on weight-bearing activity, strength training, low-impact starting exercises (including sit-to-stands and kitchen counter push-ups), posture and spine protection, reducing stress from excessive bending and twisting, gradual progression, activity planning, risk management, lifestyle factors, working with healthcare professionals, monitoring progress over time, and the principle of starting at your current ability and building confidence safely.
• International Osteoporosis Foundation: Exercise for Bone Health and Osteoporosis — Informed the guide's exercise recommendations, including a balanced weekly programme of weight-bearing, muscle-strengthening, balance, and posture exercises, examples of suitable activities across different impact levels, spine-sparing techniques and precautions for people at risk of vertebral fractures, practical balance exercises, gradual progression, realistic goal setting, and encouraging long-term adherence through safe, sustainable movement choices.
• NIAMS: Exercise for Your Bone Health — Explains how weight-bearing exercise places force through bone to support bone strength, while strengthening muscles, improving balance and co-ordination, and helping reduce falls and fractures. It also advises speaking with a healthcare professional before starting an exercise programme when low bone density or physical limitations are present.
• AAOS OrthoInfo: Exercise and Bone Health — Explained how regular physical activity and mechanical loading support bone strength across adulthood, and why weight-bearing and strengthening exercises are important for maintaining bone health with age.
• Royal Osteoporosis Society: Warm Up Exercises — Informed the guide's warm-up recommendations, including gentle mobility exercises that prepare the joints and muscles, guidance that a warm-up should raise body temperature without causing breathlessness, and the use of standing or seated options to suit different balance levels and physical abilities.
• Royal Osteoporosis Society: Getting Started with Exercise: Planning, Warming Up and Cooling Down — Informed the guide's advice on warming up and cooling down, including preparing the joints and muscles for activity, reducing injury risk, supporting breathing and heart rate recovery, and maintaining flexibility before and after exercise.
• AlgaeCal: Osteoporosis Workout Routine for Stronger Bones — Informed the guide's exercise planning, including weekly scheduling, day-by-day tracking, time-based routine planning, movement challenges, completion checklists, and the use of simple warm-up, stretching, balance, and cool-down exercises such as shoulder rolls, wall angels, and toe and heel raises within a practical bone health routine.
• Healthy Bones Australia: Exercise and Bone Density — Informed the guide's exercise recommendations, including weight-bearing impact loading, resistance training, balance training (static, dynamic, and dual-task), safe movement strategies for people with low bone density, measured lifting tempo, and the use of practical daily activity planning and milestone tracking to support long-term bone health.
• Exercise is Medicine: Exercising with Osteoporosis — Informed the guide's recommendations for aerobic, weight-bearing, and resistance exercise, including the use of the FITT principles, gradual progression from controlled starting positions, avoiding excessive loading, building activity in shorter sessions where needed, and using pedometers or activity trackers to monitor progress.
• National University Polyclinics: Osteoporosis General Exercises — Provided patient-friendly osteoporosis exercise examples, including sit-to-stand, wall squats, half squats, shoulder press, table push-ups, and balance exercises such as semi-tandem, tandem, and single-leg stance with time-based holds and posture cues. Also informed the guide's safety advice on exercising only when well, stopping if pain or difficulty occurs, using stable support when needed, and wearing appropriate footwear.
• Wellen: At-Home Exercises for Stronger Bones — Informed the selection of practical home-based bone-strengthening exercises suitable for short daily routines and tracking, including standing hip flexion, squats, heel raises, push-ups, bridges, and sit-to-stands.
• Healthline: Living with Osteoporosis: 8 Exercises to Strengthen Your Bones — Informed the guide's exercise selection by providing practical home-based examples, including foot stomps, squats, shoulder lifts, hamstring curls, hip leg lifts, and supported single-leg balance, while also guiding the safety advice on avoiding inappropriate high-impact activities, excessive trunk twisting, and choosing movements suitable for people with osteoporosis.
• Cleveland Clinic: The Best Workouts for Osteoporosis — Reviews exercise types used in osteoporosis care, including strength training, weight-bearing activity, balance, posture, and safety considerations.
• Royal Osteoporosis Society: Exercises to Improve Balance — Explains why balance and muscle strength matter for people with osteoporosis or fracture risk, with advice on sturdy support, slow movement, and slight wobble as part of balance practice.
• ScienceDirect: Balance Control in Elderly People with Osteoporosis — Reviewed balance control in older adults with osteoporosis, providing clinical context for balance and stability exercises, while informing the guide's emphasis on confidence, steadiness, and reducing fall and fracture risk.
• International Osteoporosis Foundation: Prevention — Informed the guide's wider bone health advice by covering the main prevention pillars, including physical activity, nutrition, calcium, protein, vitamin D, smoking avoidance, alcohol moderation, fall prevention, fracture risk reduction, and long-term risk assessment as part of an overall osteoporosis prevention plan.
• University of Utah Health: Osteoporosis: Symptoms and Treatment — Informed the guide's discussion of osteopenia and osteoporosis progression, DXA screening, low-impact weight-bearing exercise, balance training, fracture risk, fall prevention, and the role of physiotherapy in supporting safer movement and exercise choices.
• CIUSSS Centre-Ouest: Exercise Program for the Prevention of Osteoporosis — Informed the guide's level-based exercise progressions, including beginner and advanced options, strengthening, balance, posture, stretching, sets and repetitions, progression at an appropriate pace, and practical movement guidance for exercises such as sit-to-stand, hip hinging, wall push-ups, bridges, step patterns, and balance activities with clear alignment cues and examples.
• In Motion Physical Therapy: The Complete Osteoporosis Exercise Guide — Covers patient-facing progression ideas around strength, balance, posture, safety, and confidence with exercise.
• Bone Health & Osteoporosis Foundation: Proper Body Alignment — Explains posture, alignment, head position, shoulder position, standing alignment, and movement habits for people with osteoporosis.
• Royal Osteoporosis Society: Exercises to Help with Posture — Covers posture exercises for osteoporosis, including upright position, shoulder blade work, and back extensor activity.
• Rehab Concepts: Bone Health Series, Part Four of Four: Posture and Safe Movement — Describes posture, spine safety, hip hinging, and safer movement patterns for osteoporosis care.
• NIAMS: Osteoporosis: Diagnosis, Treatment, and Steps to Take — Informed guidance on bone mineral density (DXA) testing and monitoring, fall prevention, balance and gait assessment, muscle strength, lifestyle measures, and clinician-led exercise planning. Also supported the recommendation to consult a doctor or physical therapist before starting an exercise programme so activities can be matched to individual needs, fracture risk, and safety.
• Mayo Clinic: Osteoporosis Diagnosis and Treatment — Informed the guide's advice on bone density testing, fracture care, treatment and medicine decisions, lifestyle measures, medical review, follow-up testing, and when exercise should be used alongside appropriate clinical care and ongoing monitoring.
• RACGP: Ongoing Monitoring — Informed the guide's advice on ongoing osteoporosis management, including follow-up appointments, repeat assessment, treatment adherence, bone mineral density testing, fracture risk review, and long-term monitoring of bone health.
• Best Practice & Research Clinical Endocrinology & Metabolism: Monitoring of Osteoporosis Therapy — Reviewed bone mineral density (BMD), bone turnover markers, treatment adherence, and the strengths and limitations of monitoring response to therapy. This informed the guide's explanation that home progress tracking can support awareness but does not replace clinical assessment or formal monitoring.
• ScienceDirect: Monitoring of Osteoporosis Therapy — Reviewed approaches to monitoring osteoporosis treatment, including bone mineral density (BMD) interpretation, bone turnover markers, and the clinical limitations of repeated BMD measurements when assessing treatment response.
• AAFP: Diagnosis and Management of Osteoporosis — Reviewed fracture risk, screening, fall risk assessment, multicomponent exercise, treatment options, and the role and limitations of follow-up testing in osteoporosis care, informing the guide's recommendations on monitoring and long-term management.
• AAFP: Osteoporosis: Common Questions and Answers — Informed the guide's evidence-based information on osteoporosis diagnosis, screening, treatment, lifestyle measures, fall prevention, repeat testing, monitoring, and ongoing management within primary care.
• USPSTF: Osteoporosis to Prevent Fractures: Screening — Sets out screening recommendations and the role of fracture risk assessment, used for the distinction between home tracking and formal medical review.
• Mayo Clinic: Bone Health: Tips to Keep Your Bones Healthy — Explains how adult bone health is shaped by repeated lifestyle choices, including physical activity, calcium, vitamin D, smoking, alcohol, medicine review, and speaking with a healthcare professional when risk factors are present.
• Senior Helpers: 7 Daily Habits for Treating and Managing Osteoporosis — Describes simple daily routines such as exercise, calcium-rich foods, vitamin D, green vegetables, reducing smoking and alcohol, caffeine awareness, and fall prevention measures.
• Island Rheumatology and Osteoporosis: Top 5 Ways to Build Stronger Bones — One Healthy Habit at a Time — Presents bone health as a lifelong habit pattern built around resistance exercise, calcium, vitamin D, protein, lower smoking and alcohol exposure, and medicine review.
• Royal Osteoporosis Society: Osteoporosis: Exercises to Promote Bone and Muscle Strength — Covers how muscle-strengthening exercises and weight-bearing activity can be used in a bone-aware way, including practical activity choices and safe set-up.
• Melioguide: Bone Builder Exercise Program — Explains how weight-bearing activity and strength work can be spread across everyday life, with emphasis on frequent movement, whole-body strengthening, balance, posture, and safe exercise choice.
• World Health Organization Western Pacific: Simple Ways to Prevent Osteoporosis — Presents everyday prevention actions, including physical activity, nutrition, smoking avoidance, alcohol moderation, and fall prevention.
• Bone Health & Osteoporosis Foundation: My Activity Plan: Weekly Worksheet — Informed the guide's weekly planning format by organising strength, posture, balance, and aerobic activities, alongside prompts for exercise type, time of day, reminders, location, cues, motivation, and habit-building to support consistent daily movement.
• Melioguide: Osteoporosis Exercise Plan with Video Demonstrations — Informed the guide's structured exercise planning, including safe movement, strengthening, balance, posture, and building a sustainable long-term routine for people with osteoporosis.
• Strong Bones Strong Body: Exercise Printables — Lists printable exercise resources for strengthening bones, flexibility, balance, fall prevention, and movement caution, informing the planner’s category-based layout.
• NCQA: Report Outlines How to Overcome Barriers to Osteoporosis Care — Informed the guide's approach to identifying and planning for barriers by highlighting challenges in osteoporosis screening, diagnosis, treatment, follow-up, patient education, engagement, and care pathways, helping shape the barrier-solving worksheet and action-planning sections.
• Springer Nature: Barriers and Solutions for Global Access to Osteoporosis Management — Reviewed global and practical barriers to osteoporosis care, including access, diagnosis, treatment thresholds, and risk-based management, informing the planner's focus on identifying personal barriers and choosing clear, practical next steps.
• International Osteoporosis Foundation: Closing the Care Gap — Summarises global barriers to osteoporosis care and highlights the need for better fracture risk recognition, risk-based assessment, access to care, and coordinated treatment pathways for people at high fracture risk.
• White Rose Research Online: Barriers and Solutions for Global Access to Osteoporosis Management — Informed background information on global barriers to osteoporosis care, including fracture risk assessment, bone density testing limitations, access to diagnosis and treatment, and broader challenges to osteoporosis management, based on the publication record and abstract of the International Osteoporosis Foundation position paper.
• National Institute on Aging: Osteoporosis — Explains osteoporosis risk, falls, fractures, medicines, calcium, vitamin D, exercise, and daily prevention steps for older adults.
• Nurseslabs: Osteoporosis Nursing Care Plans — Describes practical care planning areas, including fall prevention, activity tolerance, education, pain, mobility, and patient-centred problem solving.
• Bone Health & Osteoporosis Foundation: Osteoporosis Diet and Nutrition — Covers calcium, vitamin D, protein, fruit and vegetables, and other nutrition points used as background for habit and lifestyle framing.
• Harvard Health: Everyday Habits That Sneakily Weaken Your Bones — Covers everyday lifestyle factors that can negatively affect bone health, including inactivity, nutrition gaps, smoking, alcohol, and medicine-related considerations.
• Temple Health: 5 Habits to Help Prevent Osteoporosis — Describes activity, nutrition, vitamin D, smoking, alcohol, and screening as practical prevention habits.
• Yale Medicine: Worried About Osteoporosis? 4 Ways to Help Prevent the Disease — Covers prevention actions such as movement, calcium, vitamin D, lifestyle risk reduction, and medical discussion.
• Season Health: 7-Day Meal Plan for Osteoporosis — Describes food-based approaches to bone-friendly eating, including calcium, vitamin D, protein, and balanced meals.
• Healthline: Your 5-Day Osteoporosis Diet Plan — Covers practical meal-planning ideas built around calcium, vitamin D, protein, and nutrient-rich foods.
• MPCP: Understanding Osteoporosis: How to Keep Your Bones Strong for Life — Covers osteoporosis risk, prevention, exercise, calcium, vitamin D, and lifestyle measures in patient-facing language.
• Wayne UNC Health Care: Your Osteoporosis Prevention Plan — Summarises prevention planning through activity, nutrition, lifestyle choices, screening, and clinical discussion.
• Osteoboost: Osteoboost App — Describes tracking treatment use, steps, and calcium intake, informing the simple message that daily tracking can be done through paper, phone notes, or app-based tools.
• Calcium Health: Smartphone Apps for Osteoporosis Self-Management — Reviews app-based osteoporosis self-management, including tracking and patient engagement, shaping the tracking section’s practical options.
• International Osteoporosis Foundation: Calcium Calculator — Presents a practical tool for estimating calcium intake, informing the wider tracking message around simple, measurable bone-health behaviours.
• Get Wellen: 10 Tips for Osteoporosis Self-Care — Informed the guide's practical self-care approach, including movement, nutrition, fall prevention, consistency, day-to-day management, and weekly reflection on what worked, what changed, and when to seek medical advice.
• Too Fit To Fracture: Managing Osteoporosis Through Exercise — Informed the guide's activity planning, symptom and exercise response tracking, pain-rating language, soreness monitoring, weekly reflection prompts, safe exercise participation, and guidance on recognising when symptoms should prompt review by a healthcare professional.
• NIAMS: Osteoporosis — Explains osteoporosis as a silent condition, common fracture sites, and the value of physical activity, medicines where prescribed, nutrition, smoking avoidance, and alcohol moderation.
• AAOS OrthoInfo: Osteoporosis — Covers osteoporosis, fracture risk, symptoms, prevention, diagnosis, and treatment from an orthopaedic patient-education perspective.
• Johns Hopkins Arthritis Center: Osteoporosis Update — Reviews clinical concepts around osteoporosis, fracture risk, DXA, calcium, vitamin D, treatment, and monitoring.
• Bone Talk: A Road to Helping Others, My Journey Through Osteoporosis — Presents a patient story that frames reflection, confidence, education, and continuing care as part of living with osteoporosis.
• Bone Health & Osteoporosis Foundation: Overall Health — Informed the guide's wider bone health recommendations, including daily physical activity, nutrition, falls prevention, smoking cessation, alcohol moderation, and the importance of ongoing medical care and self-management.
• Johns Hopkins Medicine: What You Can Do Now to Help Prevent Osteoporosis — Informed the guide's advice on osteoporosis prevention through weight-bearing and resistance exercise, adequate calcium, vitamin D and protein intake, maintaining a healthy weight, avoiding smoking and excessive alcohol, increasing fracture risk awareness, and discussing bone health with a healthcare professional.
• Island Rheumatology and Osteoporosis: Osteoporosis Action Plan — Maps out osteoporosis action steps around diagnosis, nutrition, activity, medication, safety, and follow-up care.
• Bone Health & Osteoporosis Foundation: May National Osteoporosis Month 2020 — Frames bone health as an active, ongoing care priority, with attention to awareness, prevention, and action.
• International Osteoporosis Foundation: International Osteoporosis Foundation — Presents global patient education, prevention, diagnosis, treatment, and fracture-risk resources used as background for the closing action plan.
• International Osteoporosis Foundation: Falls Prevention — Outlines fall-risk reduction steps such as suitable exercise, home safety, vision care, supportive footwear, and balance work.