As we get older, it’s natural for our bones to lose some strength. However, many people don’t realise that there are practical steps you can take to maintain – and even improve – bone health throughout life. Regular exercise and healthy lifestyle choices can make a significant difference.
Understanding Osteoporosis
Osteoporosis is a condition that causes bones to become less dense and more fragile, increasing the risk of fractures. It often develops gradually and without obvious symptoms, meaning many people only discover they have it after breaking a bone.
Fractures of the hip, spine, and wrist are particularly common and can have a major impact on mobility, independence, and overall quality of life.
Some factors that increase the risk of osteoporosis include:
- Advancing age
- A family history of osteoporosis
- Low body weight
- Hormonal changes, particularly after menopause
- Smoking
- Long periods of inactivity
- Certain medications and medical conditions
Your Bones Adapt to Activity
Bones are living tissue that continually remodels in response to the demands placed on them. When challenged through weight-bearing and strengthening exercises, they become stronger. Without regular loading, bone density gradually declines.
Three Key Components of Bone Health Exercise
Strength Training
Resistance exercises encourage bones to become stronger by placing healthy stress through the skeleton. Exercises such as squats, lunges, deadlifts, and overhead presses can be highly effective when introduced gradually and performed with good technique.
Weight-Bearing Impact Activities
Activities that involve brief, controlled impacts—such as hopping, jumping, stair climbing, or step-down exercises—help stimulate bone growth and improve bone density.
Balance and Stability Training
Improving balance reduces the likelihood of falls, which is one of the most effective ways to prevent fractures. Better coordination and strength also increase confidence during everyday activities.
For most people, completing two to three exercise sessions each week that combine these elements provides the greatest benefit.
Is Exercise Safe?
Yes. Research shows that appropriately prescribed strength and weight-bearing exercise is safe for most people, including those with reduced bone density. Programs should always be tailored to the individual and progressed gradually.
In many cases, remaining inactive poses a greater risk to bone health than participating in a supervised exercise program.
Habits That Can Affect Bone Health
To help protect your bones, try to avoid:
- Spending long periods sitting or being inactive.
- Repeated deep forward bending if you have advanced osteoporosis.
- Beginning heavy lifting without professional guidance if you’ve been diagnosed with significant bone loss.
How Physiotherapy Can Help
A physiotherapist can assess your medical history, current fitness, bone health, and personal goals to design an exercise program that’s both safe and effective. We can also work alongside your GP or specialist to ensure your rehabilitation and exercise plan is appropriate for your individual needs.
Strong Bones, Active Life
Looking after your bones today can help you stay active, independent, and confident well into the future. Whether your goal is preventing osteoporosis or managing an existing diagnosis, the right exercise program can play an important role in maintaining lifelong bone health.
The information in this newsletter is intended for general education only and should not replace personalised medical advice. Always consult a qualified healthcare professional regarding your individual health needs.