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The Art of Aging

 

Senior-friendly care & wellness advice

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Exercises to Prevent

FALLS & FRACTURES

The exercises listed here are recommended by Osteoporosis Canada and are not intended to replace advice from your healthcare professional. Consult your healthcare provider or a physical therapist about what exercises are right for you.
image excercise
Strength Training
At least 2 days/week
  • Exercises for legs, arms, chest, shoulders, back
  • Use body weight against gravity, bands, or weights*
  • 8 - 12 repetitions per exercise

Examples of exercises:
  • Squats
  • Wall push ups
  • Seated row
  • Upright row
  • Step up
  • image activity
    Aerobic Physical Activity
    At least 150 mins/week
    • Bouts of 10 mins or more, moderate to vigorous intensity*
    • You should feel like your heart is beating faster and you are breathing harder
    • You might be able to talk while doing it, but not sing

    Examples of exercises:
  • Brisk walking
  • Dancing
  • Jogging
  • Aerobics class
  • * If you have a spine fracture, consult a physical therapist/kinesiologist before using weights, and choose moderate, not vigorous aerobic physical activity.
    Balance Exercises
    Every day
    • Have a sturdy chair, counter, or wall nearby, and try (from easier to harder): shift weight from heels to toes while standing; stand on one foot; walk on a pretend line
    • Try exercises like Tai Chi and walking on your toes or heels
    Posture Awareness
    Every day
    • Gently tuck your chin in and draw your chest up slightly
    • Imagine your collarbones are wings – spread your wings slightly without pulling your shoulders back
    Spine Sparing Strategies
    Every day
    Be mindful of movements that can injure your spine.
    Don't:
    • Bend forward or twist the spine quickly or repeatedly
    • Bend too far forward (i.e. to tie shoes)
    • Twist the torso all the way to the side
    • Bend or twist your spine while holding weighted objects (i.e. groceries, grandchild)
    Do:
    • Bend with you hips and knees, not your spine
    • Turn your whole body when rotating rather than twisting your spine
    • Use a stool to tie your shoes