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Bone Health and Beyond: Exercise for Osteoporosis Prevention & Management

  • Writer: Kids Heart  Pilates
    Kids Heart Pilates
  • Jul 4
  • 3 min read

What is Osteoporosis?

Osteoporosis is a condition that weakens bones by reducing their density, making them fragile and more prone to fractures. While bone loss is a natural part of ageing, some people experience this decline more rapidly, increasing the risk of serious injuries.


Who’s at Risk?

Women over 50 – especially after menopause due to the drop in estrogen, a hormone that helps maintain bone mass.


Men over 60 – although less commonly discussed, men also experience age-related bone loss and should be assessed.


💡 A simple, painless DEXA scan (Dual-energy X-ray Absorptiometry) ordered by your GP can assess your bone health and provide an objective look at your bone density.


Understanding Your Bone Density Score:

DEXA scan results are presented as a T-score:

  1. Normal: T-score above -1

  2. Osteopenia (low bone mass): T-score between -1 and -2.5

  3. Osteoporosis: T-score below -2.5


Why Exercise is Essential for Bone Health


The Power of Weight-Bearing Exercise

Bones respond to mechanical stress meaning when you move and load them, they become stronger. Weight-bearing and resistance exercises stimulate bone-forming cells, a process called bone remodelling, which helps bones stay dense and resilient.


Regular exercise can:

  • Slow down bone loss

  • Increase bone strength

  • Improve stability and posture

  • Reduce fall risk


Especially important for areas prone to fracture: hips, spine, and legs.


Great Examples of Bone-Boosting Activities:

  • Walking, jogging, or hiking

  • Dancing or aerobics

  • Climbing stairs

  • Resistance training using weights, resistance bands, or bodyweight


Aim for weight-bearing activities 3–5 times per week.


Balance Training: Your Fall-Prevention Secret

Falls are one of the leading causes of fractures in older adults. That’s why improving balance is just as important as strengthening bones.


Balance training works by improving:

  • Proprioception (your body’s sense of position)

  • Muscle coordination

  • Confidence in movement


💡 Try these balance exercises:

  • Heel-to-toe standing or walking

  • Step-ups

  • Standing on foam or an unstable surface

  • Carrying light weight while walking

  • Head turns or ball passes while standing


Busting Common Myths About Osteoporosis & Exercise

Myth 1: Exercise is too risky or painful if you have osteoporosis.

Truth: When done safely and under professional guidance, exercise reduces the risk of fractures by strengthening both bones and muscles.


Myth 2: Only gentle, low-impact exercises are allowed.

Truth: While swimming and cycling are great for heart health, they don’t build bone density. Bones need loading and impact to stay strong.


Myth 3: People with osteoporosis should avoid lifting weights.

Truth: Everyday life involves lifting. Resistance training prepares your body to move safely, improving posture, stability, and bone health.


The Risks of Inactivity

Avoiding exercise may lead to:

  • Faster loss of bone density

  • Weaker muscles

  • Poor posture and balance

  • Increased fall and fracture risk


Easy Daily Habits to Support Your Bones

Practice balance:

  • Stand on one leg while brushing your teeth

  • Do heel-to-toe walking in the kitchen

  • Shift weight side to side while waiting for the kettle


Move regularly:

  • Take a brisk walk before or after work

  • Choose stairs over the elevator

  • Dance while doing housework


Include strength-building in your routine:

  • Carry groceries instead of using a trolley

  • Do bodyweight exercises like squats or lunges

  • March or stand during TV time


The Takeaway

You are adaptable. With the right guidance and a tailored program, exercise is not just safe for people with osteoporosis, it’s essential.


We’re here to help you stay strong, mobile, and confident.


📞 Northside Allied Health

📍 Serving Caboolture, Kallangur & Sandgate

📱 0412 740 322

 
 
 

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