Exercise, like diet, requires balanced combinations. Recently, the Canadian Osteoporosis Society advised on its official website that seniors should engage in four types of exercise weekly.
Weight-bearing exercises benefit the heart
These include walking, dancing, jogging, stair climbing, aerobics, and running. Such activities promote heart health and bone strength, reducing fracture risks.Aim for at least 150 minutes weekly, spread over 3–5 days. Sessions should last 20–60 minutes or consist of 10-minute bursts, 2–3 times daily. Target moderate to vigorous intensity (breathless but still able to speak).
Strength Training Builds Muscle
Dumbbells, machines, or bodyweight exercises all qualify as strength training. These activities enhance muscle and bone strength while improving posture. Aim for 3–5 days per week, performing 2–3 sets of 8–12 repetitions per set.Ensure all major muscle groups are included. Strength training requires careful intensity control. If you can easily complete more than 12 repetitions, the weight is too light; if you cannot complete 8 repetitions, the weight is too heavy.Aim for 2–3 days of balance training weekly, totaling 120 minutes. To save time, combine strength and balance training sessions. Intensity: Beginners may start with static exercises (maintaining a pose while stationary). As you progress, incorporate dynamic movements that challenge balance while moving—this may require instructor guidance.
Posture Training Protects the Spine
Posture training helps seniors protect their spines, reduce spinal pressure, and lower the risk of falls, fractures, especially spinal fractures. Posture training should be integrated into daily life, focusing on maintaining good posture while sitting, standing, and walking. Using a mirror for practice is recommended initially.