Bone Health and Beyond: Exercise for Osteoporosis Prevention & Management

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