General Guidelines for Physical Activity
How much do I need to exercise?
Once you have figured out your fracture risk (low, moderate or high) with the help of your doctor, and after consulting with a physiotherapist, if needed, about specific exercises you should do and others you may need to avoid, use the Table below as a guide to the types of exercise you may perform, how often you should do them (frequency) and how hard you should work (intensity).
|
Type of exercise |
How often should I exercise? (Frequency) |
How hard should I work? |
For how long should I exercise? |
What are the benefits of this type of exercise? |
|
Weight bearing: walking, dancing, jogging, stair climbing, step aerobics, running |
3-5 days of the week for a total of at least 150 minutes per week |
Moderate to vigorous intensity (slightly breathless but still able to speak) |
20-60 minutes continuously or for 10 minutes at a time, 2-3 times per day
|
Improved heart health and bone strength. Reduced fracture risk. |
|
Strength training: free weights, machines, exercise bands or body weight as resistance |
2-3 days of the week |
If you can do more than 12 repetitions, the weights are too light. If you can’t do at least 8 reps, the weights are too heavy. |
2-3 sets of 8-12 repetitions; include all major muscle groups |
Improved muscle and bone strength, posture and mobility. |
|
Balance training: Tai chi, yoga, other exercises designed to challenge balance |
2-3 days of the week for a total of 120 minutes per week. May incorporate balance training with weight bearing and/or strength training exercise to save time. |
Beginners: static exercises (standing in one spot holding a posture) Advanced: dynamic exercises (challenge balance while moving around) May need guidance |
10-20 minutes |
Improved mobility and balance. Fewer falls and reduced fracture risk. |
|
Posture training: safe movements, awareness of position and posture (and back muscle strengthening) |
Practise proper position and good posture every day! |
Be conscious of posture. Perform exercises aimed at correcting posture. Use mirrors when exercising. |
Always! |
Less pressure on the spine. Reduced risk of falls and fractures, especially spine fractures. |
For more information, contact Osteoporosis Canada at 1-800-463-6842 and ask for the fact sheet Exercise for Healthy Bones.
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