November is Osteoporosis Month!

Fast facts:

·         1 in 3 women and 1 in 5 men will suffer an osteoporotic fracture in their lifetime.

·         Over 80% of all fractures in people over 50 are caused by osteoporosis

·         1 in 3 hip fracture patients will re-fracture within 1 year

·         Women and men alike begin to lose bone density in their mid 30’s


Osteoporosis is often called the ‘silent thief’ because bone loss occurs without symptoms. A disease characterized by low bone mass and deterioration of bone tissue, it can lead to an increased risk of fractures. Unfortunately, by the time affected bones break or fracture, the disease is already fairly advanced and less treatable. The most common fractures associated with osteoporosis are in the hip, spine, wrist, and shoulder.

Today, no single cause for osteoporosis has been identified; however, we have made some progress in approached to treatment. Calcium and Vitamin D are essential nutrients for proper bone health. Vitamin D is recommended for all Canadian adults because of our longer winters. It can help increase calcium absorption and increase muscle function, which will decrease the likelihood of falls. Speak to your doctor about the recommended dosage.

Exercise is recommended for all people with osteoporosis, even post fracture. Building muscle will help protect your spine and slow the rate of bone loss. Resistance training has also been shown to increase bone density.  

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Here are 3 exercises we recommend to help with posture, balance and strength!


  • Sit or stand tall with good posture.

  •  Pull shoulder blades together and downwards very gently. 

  •  Do not shrug shoulders upwards.

  • This is a very gentle, joint setting exercise.

  • Hold for 3-5 seconds and repeat throughout the day.



  • •Standing tall, lift one leg off the ground and balance on the other foot.

  • • Use a counter or stand behind a chair for support if needed.

  • Hold for 5 seconds to start, then increase as you get stronger and more confidence for up to 30 seconds.


Sit to Stand:

  • Start by placing hands on either side of the chair for support.

  • Ground down through heels, using support from your hands push yourself forwards into a standing position.

  • Gradually decrease the amount you use your hands

  • Repeat 5 times, twice daily.

These exercises are a great start! If you have any concerns or need something more, ask us next time you’re in!