Bone Health Programs

The bones of the body contain two main types of bone: cortical and trabecular. Cortical bone is compacted and solid, making up the outer layer of bone, while trabecular bone is web-like and has cavities forming the inner layer of the bone.

The most important bone building occurs during adolescence. Once you reach your mid-40s, the risk of osteoporosis begins to increase since bone mass is lost at a rate faster than new bone can be built. Bone density loss can result in increased risk for fractures from falls, poor posture or poor lifting technique.

There are many steps that can be taken to reduce risk factors for osteoporosis, such as a healthy diet, physical activity including weight-bearing and strengthening activities, refraining from smoking and excessive alcohol use, and proper calcium and vitamin D intake.

Yet some risk factors for osteoporosis are outside our control, such as family history, our genes, gender, age, ethnicity and the necessity of taking medications to treat other health conditions. Women are more likely than men to develop osteoporosis. Maintaining bone strength during your youth is beneficial in reducing the chance of developing osteoporosis later in life.

It is important to include exercise in your routine habitually, rather than occasionally. Bone-health exercises, like walking and hiking, are typically also beneficial to other aspects of health such as cardiovascular health.

One way to maintain motivation is to introduce variety to your exercise habits. Consider including different methods of bone-health fitness, such as balance training, weight-bearing exercises, resistance exercises, and stability training.

Core stability training and posture stability training are both great ways to maintain bone health. Yoga and pilates postures may need to be modified for safer body mechanics.

Individualized exercise prescription is offered in a supervised group format or in private one-on-one sessions.

Physiotherapists are experts in analysing the needs of clients, and we can tailor a safe, effective and individualized rehabilitation program to target bone health for you. Our Bone Health programs are overseen by Mia Bechard, registered physiotherapist.