Your Exercise Routine and Activities of Daily Living
If you have osteoporosis, maintaining and preserving bone health is essential to ensuring you live the fullest life possible. Below, COPN team members have shared simple and proactive tips for bone health and preventing falls and fractures. If you have any questions or concerns about making changes, speak with a healthcare provider and always make changes that work for you.
Add simple exercises to your day
Create opportunities throughout the day for mini exercises:
- Heel raises or balancing on one foot while brushing your teeth or standing at the counter – Keep a hand on a stable surface for balance or hold a broomstick in one hand with a rubber tip on the floor end to support your balance while you are first learning.
- Try wall squats while watching TV. Make sure you wear non-slip shoes for this exercise.
- Use a resistance/exercise band and practice strengthening exercises while you watch TV.
Use a variety of strategies to inspire your exercise routine
Keeping our routines fresh and interesting can help to motivate us to continue with activities we like, and to explore new experiences. Enlisting the help of other people can provide an element of accountability. Here are some ideas to ensure your exercise routine is engaging and accountable:
Join a local exercise class or find a fitness instructor:
- Your community centre might have a gentle balance and strength training exercise class. Always inform the instructor of your osteoporosis and ask if they have experience or training to modify exercises for your condition.
- Visit the Bonefit™ website to find an instructor near you. If your province is not supported with BoneFit™ instructors, seek support from a qualified professional that is knowledgeable in safe movements for those with osteoporosis.
Create a motivational password:
- Create a password for your electronic devices that will motivate and remind you to exercise. Use words in your password like walk, exercise or fitness, for example.
Team up with a buddy:
- Enjoy a daily walk or exercise class with a friend, neighbour or family member.
- Join an Osteoporosis Canada virtual program or support group to meet others, learn more, and share experiences.
Step out of your routine:
- Once you have mastered a certain exercise try something new! Your bones love different challenges and variety. Examples might include Tai Chi, pickleball, or Nordic walking. Always ask an osteoporosis-trained exercise professional before starting a new exercise. Some movements are not advised for those with osteoporosis (e.g. rotation at the spine, bending to touch toes, and some yoga movements.
Physical activity is an important step towards protecting your bones, as it helps protect your spine, slows the rate of bone loss, and builds muscle strength, which can prevent falls.
Visit the Exercise section on the Osteoporosis Canada website.
Think about how your home and daily living activities might affect your bone health
Keep good posture and alignment throughout the day. Think about posture and safe movement when bending, sitting and standing, lifting and carrying, getting up from the floor or out of a car, and even sleeping. Practice hinging from your hip when bending over a sink to keep your back in good alignment – it’s ok to bend your knees. Click here for a video series which will teach you how to approach everyday activities safely.
Protect your energy levels, you are more likely to fall if you are overtired or rushing. Use a calendar to plan tasks and prioritize what needs to be done versus what can wait. Consider breaking an activity into a few parts and do one part at a time in between rest breaks. Do heavier tasks when you have the most energy.
Inspect your house for tripping hazards and make improvements. Begin with ensuring your house has proper lighting and railings installed. Ensure that you wear non-slip shoes indoors especially if you have stairs that are not carpeted. Do a walk-through of your home to identify other slipping hazards and address them by clearing up clutter and installing non-slip mats and grab bars where necessary.
Beware of misinformation:
The internet and social media provide a wealth of information on osteoporosis. There is also a lot of misinformation online in addition to people or services who claim they can help you. Check to see who is writing the information; are they osteoporosis experts in healthcare? Do they base their information on adequate research? Do they provide citations for the evidence they use? Do they hold accreditation in a bone health related field, or do they imply that they “follow” or “use” a trusted approach but do not share proof of their credentials? It is reasonable to ask a clinic or gym what osteoporosis training their staff have. Osteoporosis Canada has programs that provide information to health professionals.
Stay informed!
Take advantage of the many resources available on the Osteoporosis Canada website where you can find updated recommendations for managing osteoporosis through exercise, nutrition and drug therapies. You might also want to consider joining one of Osteoporosis Canada’s Support Groups to stay informed and share ideas with others living with this disease.
Credit: COPN, the Canadian Osteoporosis Patient Network is the patient arm of Osteoporosis Canada, a national network of people living with osteoporosis.
