Good balance, strong muscles, and bone are important for fracture prevention!

Muscle strengthening exercises, combined with balance exercises and moderate or vigorous intensity physical activity can help older adults live longer, reduce the chance of a fall, and keep them fit and independent. A good exercise program for older adults should include:

  • 20-30 minutes per day of moderate to vigorousintensity physical activity, such as brisk walking, dancing or cycling.
  • Exercises to improve muscle strength at least twice a week; exercises where muscles get tired – after~10-12 repetitions.
  • Balance exercises.
  • Attention to posture and exercises for core muscles.

LTC Video Series

Exercise Professionals

This 4-part series gives group exercise trainers & exercise professionals ideas to keep LTC residents safe from falls and fractures. The series focuses on: modifying exercises for residents who can’t stand, working with residents with dementia or cognitive impairment, and incorporating posture exercises.

Introduction

Residents Who Can’t Stand

Incorporating Postural Exercises

Someone with Cognitive Impairment

LTC Video Series

Physiotherapist & Physiotherapy Assistant

This 4-part series aids physiotherapists and physiotherapy assistants in keeping LTC residents safe from falls and fractures. The series focuses on: completing balance assessments and communicating with the team, doing balance and strength exercises with LTC residents, and involving LTC residents and their family members in completing exercises

Introduction

Balance & Falls Risk Assessment

Balance and Strength Exercises

Exercises with Family Members

LTC Video Series

Restorative Care

This 4-part series aids restorative care staff in keeping LTC residents safe from falls and fractures. The series focuses on: spine sparing strategies, simple balance and strength exercises, and postural cues

Introduction

Balance and Strength Exercises

Spine Sparing Strategies

Proper Posture Positions

LTC Video Series

Personal Support Worker

This 4-part series help personal support workers in keeping LTC residents safe from falls and fractures. The series focuses on: transferring in and out of bed safely, proper wheelchair positioning, doing sit to stands with residents

Introduction

Proper Positioning for Sitting

Practicing Sit to Stands Daily

How to Safely Transfer Out/In Bed

Resources

CMAJ Publication on Preventing Fractures in LTC
Download
Bone Health Protection Strategies – Best Practices
Download
Osteoporosis Canada – Exercise for Healthy Bones
View Website
Osteoporosis Canada – General Guidelines for Physical Activity
View Website
Osteoporosis Canada – Guidelines for Safe Movement
View Website
Build Better Bones – International Osteoporosis Foundation
View Website