World Osteoporosis Day: Building Stronger Bones for Life

20 October | World Osteoporosis Day

Our bones do an incredible job of supporting us throughout life. They allow us to move, stay active, participate in the activities we love and maintain our independence as we get older. However, bone health is something that can be easy to overlook until a problem arises.

World Osteoporosis Day, held on 20 October each year, is an opportunity to raise awareness about osteoporosis, understand the importance of bone health and explore the steps we can take to protect our bones as we age.

At Innovate Exercise Physiology, we believe that staying strong, active and independent is important at every stage of life. Exercise plays an important role in supporting bone health, maintaining muscle strength and improving balance, helping people stay confident in their everyday activities.

What is osteoporosis?

Osteoporosis is a condition in which bones become weaker and more fragile, increasing the risk of fractures. It develops when bone density and bone quality decrease, making bones more susceptible to breaking following a fall or, in some cases, relatively minor movements or injuries.

Osteoporosis is often called a 'silent disease' because it may not cause noticeable symptoms until a fracture occurs.

Although bone loss becomes more common with age, osteoporosis is not an inevitable part of getting older. Understanding your risk factors and taking steps to support your bone health can make a meaningful difference.

Risk factors can include increasing age, hormonal changes such as menopause, a family history of osteoporosis, previous fractures, low body weight, smoking, excessive alcohol consumption, certain medications and some medical conditions.

If you are concerned about your bone health, speak with your GP about whether an assessment or bone density scan is appropriate for you.

How does exercise help your bones?

Exercise is one of the important ways we can support bone health throughout life. The right type of exercise can help stimulate bones, maintain muscle strength and improve balance and coordination.

However, not all exercise affects bones in the same way. A well-rounded exercise program should consider bone health alongside strength, mobility, balance, confidence and individual safety.

1. Strength training

Strength training involves working your muscles against resistance, such as weights, resistance bands or suitable gym equipment.

When muscles contract and place appropriate loads on bones, this can provide a stimulus that helps maintain bone strength. Strength training also helps preserve muscle mass and improve the ability to complete everyday activities such as climbing stairs, getting out of a chair and carrying shopping.

For older adults, strength training can be particularly valuable for maintaining physical function and independence.

2. Weight-bearing exercise

Weight-bearing exercise involves supporting your body weight through your feet and legs while upright.

Depending on your abilities and health, this may include walking, stair climbing, dancing or other suitable weight-bearing activities.

Higher-impact activities can provide a greater bone-loading stimulus for some people, but they are not appropriate for everyone. If you have osteoporosis, a history of fractures or a high risk of falling, your exercise program should be tailored to your needs.

Walking is excellent for general health and mobility, although walking alone may not provide enough stimulus to significantly improve bone density.

3. Balance and coordination training

Falls are a major concern for people living with osteoporosis because a fall can result in a fracture.

Balance exercises help improve stability, coordination and confidence when moving. Activities may include supported single-leg standing, controlled stepping, changes of direction and exercises that challenge your balance safely.

Improving balance is particularly important for older adults who want to continue walking outdoors, enjoying hobbies and participating in their community.

4. Posture and back strength

Maintaining good postural control and strengthening the muscles that support the spine can help with everyday movement and function.

For people with osteoporosis, particularly those with spinal fractures, exercise selection is important. Repeated, heavily loaded or end-range spinal bending and twisting may increase fracture risk in some individuals.

Learning how to move safely, build strength progressively and maintain appropriate spinal alignment can help support confidence with daily activities.

Is exercise safe if you already have osteoporosis?

Yes, many people living with osteoporosis can exercise safely and benefit from a structured program. The key is choosing the right exercises and progressing them appropriately.

Your program should take into account your bone density, fracture history, current strength, balance, mobility, medical history and confidence with movement.

For someone with osteoporosis, this may mean beginning with supported strength exercises, gradually increasing resistance and including balance training. Someone with a previous vertebral fracture or multiple fractures may need additional precautions and a more individually tailored approach.

It is important not to assume that all exercise is unsafe if you have osteoporosis. With appropriate guidance, exercise can help you maintain strength, function and independence.

What else can you do to support bone health?

Exercise is important, but bone health is influenced by several factors.

You can help support your bones by:

• Getting enough calcium: Include suitable calcium-rich foods in your diet, such as dairy products or calcium-fortified alternatives.

• Maintaining adequate vitamin D: Vitamin D helps your body absorb calcium. Discuss your individual needs with your healthcare professional.

• Eating enough protein: Protein supports muscle maintenance and overall musculoskeletal health.

• Avoiding smoking: Smoking is associated with poorer bone health.

• Limiting alcohol: Excessive alcohol consumption can negatively affect bone health and increase fall risk.

• Reviewing your risk factors: Speak with your GP about osteoporosis screening, bone density testing and treatment if appropriate.

• Staying active: Include suitable strength, weight-bearing and balance exercises in your routine.

If you have osteoporosis, nutrition and exercise are important parts of a broader management plan. They do not replace prescribed medication or other recommended medical treatment.

How can an Accredited Exercise Physiologist help?

An Accredited Exercise Physiologist can help you develop an individualised exercise program that considers your health, abilities, goals and risk factors.

At Innovate Exercise Physiology, we work with people to improve strength, balance, mobility and physical function through personalised, evidence-based exercise.

For people concerned about osteoporosis, an exercise program may focus on:

• Improving muscle strength and functional capacity.

• Incorporating appropriate weight-bearing and resistance exercises.

• Developing balance and coordination to help reduce falls risk.

• Improving posture and confidence with movement.

• Supporting independence with everyday activities.

• Establishing a sustainable exercise routine that can be continued long term.

  
  

Our aim is to help you feel stronger, move with greater confidence and continue doing the things that matter to you.

Take a step towards stronger bones

World Osteoporosis Day is a timely reminder that bone health deserves attention throughout life, not just after a diagnosis or fracture.

Whether you are looking to maintain your strength as you age, improve your balance or manage an existing diagnosis of osteoporosis, the right exercise program can be an important part of your journey.

You don't have to stop being active because you are getting older. With the right support, you can keep building strength, confidence and independence.

If you would like guidance on exercise for bone health, contact Innovate Exercise Physiology to discuss how an individualised program may help you.