Exercise for Healthy Bones | FightOsteoporosis.ca

Time to Get Moving!

Talk to your doctor before starting any exercise program to understand the type and amount of physical activity that is best for you. For an exercise guide for older adults click here to read Exercise & Physical Activity: Your Everyday Guide http://www.nia.nih.gov/sites/default/files/ExerciseGuide_FINAL_Aug2010_0.pdf.

Why is physical exercise important?
When you exercise, you build muscle. Your bones then respond by growing stronger themselves. As well, by becoming more fit, your flexibility and balance can improve making it less likely that you'll fall. Exercise can also improve your posture.

What type of exercise is best?
Different types of exercises can be helpful for different reasons.

- To increase bone density:
There are two forms of activities that can help improve bone density, weight bearing and strength training.
Regular weight bearing exercises like walking, dancing and climbing stairs will help maintain your strength. Make physical exercise part of your daily life; take the stairs instead of the escalator or walk to the grocery store instead of taking the car. Strength training, including exercises using free weights, weight machines or resistance bands, helps to build strength in muscles and bones.

* Make it Fun! - Find a partner and sign up for some dance lessons.

Start Taking Charge

It can be overwhelming, even a little scary, when you're first diagnosed with osteoporosis. However, a few simple steps can go a long way to help you live a full life. Here are a few suggestions that can help you take charge and may help to reduce your risk of breaking a bone.

Time to Get Moving!

Why is physical exercise important?

When you exercise, you build muscle. Your bones then respond by growing stronger themselves. As well, by becoming more fit, your flexibility and balance can improve making it less likely that you'll fall. Exercise can also improve your posture.

What type of exercise is best?

Different types of exercises can be helpful for different reasons.

To increase bone density:

There are two forms of activities that can help improve bone density, weight bearing and strength training. Regular weight bearing exercises like walking, dancing and climbing stairs will help maintain your strength. Make physical exercise part of your daily life; take the stairs instead of the escalator or walk to the grocery store instead of taking the car. Strength training includes exercises using free weights, weight machines or resistance bands help to build strength in muscles and bones.

* Make it Fun! – Find a partner and sign up for some dance lessons.

To improve balance and flexibility:

Improving balance and flexibility can help to prevent falls, as your body is more able to deal with being off-balance. Tai chi is an exercise you can do to help improve balance. Swimming and yoga can also help to improve flexibility and coordination.

* Make it Fun! – Join a gym with a friend – you will both be more likely to keep exercising.

To improve posture:

Spinal fractures resulting from osteoporosis often lead to a stooped posture and increase pressure along your spine, resulting in even more spinal fractures. Exercises that gently stretch your upper back can help improve your posture and maintain bone density.