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Bone Health Modules

Workshop Content

Aerobic Exercise

In this module:

  • Assess personal activity level in relation to both the Canadian Physical Activity Guidelines and the Osteoporosis Canada recommendations for bone health​.
  • Identify how much aerobic exercise is needed for health benefits​.
  • Identify the difference between weight-bearing and non-weight-bearing aerobic exercise and why this is important for those with osteoporosis​.
  • Create a plan to continue or add aerobic exercise into my weekly routine.

 

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After A Fracture

In this module:

  • Identify the 3 stages of pain following a fracture.
  • Identify the 4 most common sites for broken bones due to osteoporosis.
  • Identify and demonstrate a minimum of 3 methods for maintaining a neutral spine independently, focusing on safe movements and good posture.
  • Identify 3 movement precautions for your hip following a hip fracture.
  • Identify 5 movement precautions for your hip following a partial or total hip replacement.

 

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Exercise and You

In this module:

  • Assess my personal activity level in relation to both the Canadian Physical Activity Guidelines and the Osteoporosis Canada recommendations for bone health.
  • Identify what I am doing well and what I can improve on in terms of exercise for bone health.
  • Demonstrate proficiency in performing a basic routine of everyday strength exercises.
  • Create an activity plan for bone health by setting a SMART goal for a personal exercise routine.

 

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Falls Prevention, Part 1

In this module:

  • Identify 5 potential hazards that might increase my risk of falling and be able to identify one method for preventing each potential hazard.
  • Briefly describe postural hypotension including its potential symptoms.
  • Identify a minimum of three methods for managing low blood pressure.
  • Identify a minimum of five potential strategies for preventing falls within the home.

 

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Falls Prevention, Part 2

In this module:

  • Assess my own personal risk of falling and identify strategies for preventing falls within the home.
  • Identify a minimum of three methods for preventing falls on stairs in the home.
  • Demonstrate, using good posture, the ability to implement proper body mechanics independently while executing different common daily activities to encourage active living.

 

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Introduction to Bone Health

In this module:

  • Briefly describe the bone growth cycle.
  • List 4 lifestyle requirements for strong bones.
  • List 2 nutrients needed for good bone health.
  • State the definition of osteoporosis.
  • Briefly describe the relationship between osteoporosis and broken bones or fractures.
  • Identify a minimum of 3 risk factors for developing osteoporosis that cannot be changed.
  • Identify a minimum of 3 risk factors for developing osteoporosis that can be changed.

 

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Medications that Decrease Bone Health

In this module:

  • Briefly describe how each medication or therapy works.
  • Describe how these medications are taken.
  • Identify common side effects for each medication or therapy.
  • Identify medications that increase my risk of having a fracture.

 

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Medications that Increase Fall Risk

In this module:

  • Briefly describe how each medication or therapy works.
  • Describe how these medications are taken.
  • Identify common side effects for each medication or therapy.
  • Identify medications that increase my risk of having a fracture.

 

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Medications to Improve Bone Health

In this module:

  • Briefly describe how each medication or therapy works.
  • Describe how these medications are taken.
  • Identify common side effects for each medication or therapy.
  • Identify medications that increase my risk of having a fracture.

 

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My Bones and Me

In this module:

  • Briefly explain the significance of low bone mass.
  • Discuss at least one approach for treating low bone mass.
  • Describe how bone mineral density is measured and what it is measuring.
  • List a minimum of two reasons for a bone density test to be performed.
  • Describe how BMD tests are interpreted.
  • Identify the difference between my BMD and my fracture risk.
  • Identify a minimum of two gender-based facts about osteoporosis or low bone density.

 

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My Everyday Nutrition

In this module:

  • Briefly describe the role calcium plays in my bone health.
  • State the daily recommended calcium intake for adults.
  • Discuss why we should aim for food sources of calcium.
  • Identify a minimum of 2 ways to increase my calcium intake.
  • Calculate how much calcium I intake every day.
  • Determine if a calcium supplement might be needed.

 

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Posture and Balance Exercises

In this module:

  • Assess my personal activity level in relation to the Canadian Exercise guidelines/Canadian Physical Activities Guidelines, and the Osteoporosis Canada guidelines.
  • Describe what good posture looks like.
  • Identify cues that help me maintain or improve my posture.
  • Demonstrate the ability to safely perform a daily routine of balance training exercises.
  • Create an activity plan by setting SMART goals for a personal exercise routine.

 

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Strengthening and Resistance Exercises

In this module:

  • Assess my personal activity level in relation to both the Canadian Physical Activity Guidelines and the Osteoporosis Canada recommendations for bone health.
  • Identify what I am doing well and what I can improve on in terms of exercise for bone health.
  • Briefly explain the significance of strength exercises in managing my bone health.
  • Perform strengthening exercises safely and correctly.
  • Create a personal exercise routine for bone health by setting a SMART goal for strength training.

 

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Your Daily Routine

In this module:

  • Identify what good posture will look like and briefly explain why maintaining good posture is important for safe movement.
  • Demonstrate, independently and while using good posture, how to implement proper body mechanics while executing different common daily activities to encourage active living.
  • Identify a minimum of three Do’s and three Don’ts for Safe Movement.
  • Demonstrate the hip hinge and identify specific activities of daily living (ADLs) that could be done with the hip hinge in mind.

 

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