Diet, Physical Activity and Osteoporosis

November 27, 2023


Physical Activity Recommendations

The most important recommendation is to practice functional and balance exercises at least twice a week to reduce the risk of falls. The difficulty, pace, frequency, volume (sets, repetitions) or resistance can be increased over time.

Functional exercises improve the ability to perform daily tasks or to do activities for fun or fitness, for example, climbing stairs in order to practice for hiking.

When it comes to balance exercises, here are a few examples:

  • Reacting to things that affect balance (e.g., catching and throwing a ball)
  • Maintaining balance while moving (e.g. Tai Chi)
  • Reducing the support base (e.g., standing on one leg)

It is also beneficial to practice resistance exercise (strength training) at least twice a week, including exercises that target the abdominal and back extensor muscles.

When possible, it is recommended to consult a kinesiologist, physiotherapist or occupational therapist who have experience with osteoporosis in order to obtain advice on exercise selection, intensity, and progression, as well as on activity modifications. This is especially important after a recent fracture or for those who have a high risk of fracture.

In Conclusion

As far as nutrition, offers ‘Bone Healthy” meal plans, that are based on the Mediterranean diet, customizable according to each person’s allergies, intolerances and preferences. Subscribing to these meal plans is a simple and effective way to follow the best recommendations to prevent and/or manage osteoporosis.


1) Morin et al. (2023) Clinical practice guideline for management of osteoporosis and fracture prevention in Canada: 2023 update. CMAJ;195 (39) E1333-E1348.

2) Wright et al. (2014). The Recent Prevalence of Osteoporosis and Low Bone Mass in the United States Based on Bone Mineral Density at the Femoral Neck or Lumbar Spine. Journal of Bone and Mineral Research, 29(11), 2520-2526.

3) Osteoporosis Canada (2023).

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Kathryn Adel
Kathryn holds a Bachelor Degree in Nutrition as well as a Bachelor and a Master Degree in Kinesiology, all from Laval University. She is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ) and of the American Academy of Nutrition and Dietetics. She holds the Monash University's certification for the FODMAP diet and IBS, and has considerable clinical experience in that area. She is also an accomplished athlete, having ran track and cross-country at a national level. Kathryn specializes in sports nutrition, weight loss, diabetes, as well as heart and gastrointestinal health.

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