Exercises for Healthy Bones

The 2023 Clinical Practice Guideline on the Diagnosis and Management of Osteoporosis in Canada has key recommendations and good practice statements with emphasis on significant areas including exercise.

Too Fit To Fracture are evidence-based recommendations to help reduce the risk of fractures.

DO EXERCISES THAT CHALLENGE Balance

Frequency: Two or more times a week (Increase difficulty of exercise over time)

Balance exercises involve staying steady during movements that make you unstable. You should practice:

Leaning forward, backward, or side to side
Unusual walking or dance patterns, such as walking heel-to-toe or sideways, or using an agility ladder
Reacting to things that upset your balance, like stopping or changing directions
Tai chi

You should practice exercises that improve functional abilities, such as:

Sit to stands or squats, to make it easier to get out of a chair
Stair climbing or toe taps on a step

Goblet Squat

Tai Chi

DO EXERCISES THAT IMPROVE MUSCLE STRENGTH

Frequency: Two or more times a week (Increase difficulty of exercise over time)

Muscle strengthening exercises are exercises where your muscles work against resistance using high effort – it should feel like hard work!

You should:

Start with using your own body weight against gravity, and progress to using elastic bands or weights for resistance
Include exercises for muscles that control movement of your spine and shoulders to improve your posture

A basic muscle strengthening exercise program can include:

Squat, lunge, hinge, or bridge exercises to improve leg strength
Push, pull, and press exercises for upper body and shoulder muscles, such as pull downs, rows, and counter or floor push-ups
Planks, side planks, and bird dog exercises to target abdominal and back extensor muscles and to improve posture

Side Plank

Bodyweight Lunge

CONTINUE TO DO OTHER PHYSICAL ACTIVITIES

Being physically active is important for health and wellness.

Many people choose activities like yoga, Pilates, walking, dancing, and jogging to improve health or for fun.

Do them in addition to, not instead of, the balance and muscle strengthening exercises as previously mentioned. Be mindful of fall risk and spine safe movement for all exercise and physical activity.

Yoga

Pickle Ball

SPINE SAFE MOVEMENT

Bend with your hips and knees instead of your spine and use slow and controlled movements.

Safe movement applies to all physical activities in our community, at home, work or leisure and exercise. Everyday life involves bending and twisting of your spine. When bending or twisting your spine, move mindfully. People at high risk of fracture may need to limit:

Repetitive bending and twisting
Bending all the way forward or to the side
Twisting all the way to the side
Holding a bent over or twisted position for an extended period of time
Bending or twisting while holding a weight or something heavy

DON’T: Bend with your spine

DO: Bend with your hips and knees

REMINDER

The information contained on this guide is not intended to replace health professional advice. Consult your healthcare provider or a physical therapist about what exercises are right for you.