Daily, vigorous activity is an important part of a healthy routine. But for those with osteoporosis, research has shown that it is even more important to include strength and balance training in a regular routine.

According to Osteoporosis Canada, Osteoporosis is a bone disease characterized by low bone mass and deterioration of bone tissue. It is often called the silent thief because the disease is at work, stealing from the bones before the individual is aware. It is often a fall and a broken bone that shines a light on the diagnosis – most commonly a fracture to the hip, spine, wrist or shoulder. Falls are the number one cause of fractures for individuals with osteoporosis.

Lora Giangregorio, an Associate Professor of Kinesiology at the University of Waterloo, is well known for her research on osteoporosis and the effects of exercise. She has developed several resources to support both people with osteoporosis and their health care professionals.

Too Fit to Fracture

Together with an international team of experts, Lora developed exercise and physical activity recommendations for people with osteoporosis. Having patients with osteoporosis carry out specific muscle strengthening and balance training exercises on a regular basis each week, helps those with or who are at the risk of developing osteoporosis, to reduce the likelihood of falling. Too Fit to Fracture offers videos, a booklet, worksheets, a one-page guide as well as a webcast to help practitioners and patients explore ways to include proper exercises and movement in everyday life.

Bonefit

Lora worked with Osteoporosis Canada on developing a workshop for exercise and health care professionals - physiotherapists, kinesiologists and exercise instructors. Bonefit provides valuable resources to practitioners looking to assess and prescribe appropriate exercises for individuals with osteoporosis. 

Importance of exercising

If you have osteoporosis, staying active is even more important. Your daily routine should include a balance of activities intended to build muscle strength, to prevent falls, to protect the spine and to reduce the amount of bone loss.

The Too Fit to Fracture Program recommends four types of exercises:

Strength exercises or resistance training to make muscles stronger – squats, step-ups or sit-to-stand exercises all improve your strength.

Posture exercises to extend your back, improve your posture and protect your spine – a yoga pose called Shavasana is excellent for posture.

Balance exercises to help improve your balance and prevent falls – tai chi is a good example.

Aerobic physical activity to improve your overall health – includes walking, dancing, running, or climbing stairs.

SeeWhatSheCanDo

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