As we age, our bones become increasingly fragile, and are more prone to injury. People often have the mindset that they can no longer do activities they once could and resort to staying indoors and living a sedentary lifestyle. Osteoporosis or the deterioration of bone tissue is natural to the aging process and shouldn’t prevent us from performing exercise. It is estimated that roughly 200 million people around the world are affected by this disease. Below are 3 types of exercises that you can perform to strengthen and maintain your bone health.
Low Impact exercise
Low impact exercise should be completed 3-5 times per week. These exercises result in the least amount of stress on your bones and enable you to increase your heart rate. Moderate to vigorous low impact activity can be completed in 15-60 minute sessions. They typically involve smooth fluid motions which limit damage to bones and joints.
- Swimming
- Walking
- Dancing
- Water Aerobics
- Tai Chi
- Dragon boating
- Cycling
- Kayaking
Mid-high impact exercise
Mid-high impact activities should be limited to no more than 2 times per week. These activities can lead to an increased chance of injury. Please consult a medical professional and seek clearance before beginning a mid-high impact training program. When performed in an effective manner, mid-high impact training can increase bone mineral density and return you to doing activities you once did. 
- Basketball
- Running
- Karate
- Football
- Gymnastics
- Jumping rope
- Skiing
- Plyometrics
Resistance training
Resistance or strength training can be completed 2-3 times per week. It is recommended to do a full body workout using resistance bands or weights during each of these sessions. In addition, one day of rest should be taken in between sessions to allow for adequate recovery. For each exercise you should aim to perform 3 sets with 12-15 repetitions in each.
- Dumbbells
- Barbells
- Resistance bands
- Body weight exercises
- Resistance training machines
Although exercise can play a vital role in maintaining strong bones, it must be supplemented with a healthy diet consisting of calcium and vitamin D. Similar to muscles, bones strengthen when they undergo stress. By performing a regular exercise routine, we are able to build bone mass and enjoy activities of daily life without worry.
Kevin Kwok – Client Care Manager
Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals.
