Bone Health and Beyond: Exercise for Osteoporosis Prevention & Management
- 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:
Normal: T-score above -1
Osteopenia (low bone mass): T-score between -1 and -2.5
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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