Have you ever worried about breaking a bone from a simple fall or bump? You’re not alone. As we get older, our bones naturally lose some of their strength. But for people with osteoporosis, that risk is much higher—and often, they don’t even know they have it until a fracture occurs.
Osteoporosis is common, serious, and often silent. But here’s the good news: there are simple, safe, and effective ways to protect your bones, and exercise plays a key role.
What Is Osteoporosis?
Osteoporosis is a condition where bones become weaker and more likely to break. It often develops slowly over time and usually doesn’t cause pain until a bone is broken.
A bone density scan (called a DXA scan) can show if your bones are:
- Normal
- Osteopenic (a warning sign that bone strength is reduced)
- Osteoporotic (meaning the bones are weak enough to be at serious risk of fracture)
Most fractures happen in the spine, hip, wrist, and shoulder. Of these, hip fractures are the most serious, especially in older adults, and are often caused by falls.
Why Should You Care?
Firstly, over half of women and up to 70% of men who break a bone from a small fall don’t actually have full-blown osteoporosis—they have osteopenia. That means many people at risk are slipping through the cracks.
Secondly, if you’re over 65 and experience a hip fracture, there’s a 27% chance you won’t see out the next 12 months. That’s a pretty scary statistic and the numbers get even more alarming the older we are.
This makes prevention and early management incredibly important.
Who’s at Risk?
There are many factors that can increase your risk of osteoporosis and fractures, including:
- Age and frailty
- Family history of osteoporosis
- Past fractures or frequent falls
- Low calcium or vitamin D levels
- Early menopause or low testosterone
- Smoking or high alcohol use
- Lack of physical activity
Even things like poor vision, stiff joints, or weak muscles can affect your balance and increase your risk of falling.
How Can Exercise Help?
Bones are living tissues that respond to movement and pressure. That means the right kinds of exercise can actually make your bones stronger—and reduce your risk of falling.
But not all exercise is equal.
Walking, cycling, and swimming are great for your heart and lungs, but they don’t do much for your bones. In some cases, walking alone can actually increase your risk of falling without building bone strength.
So what works best?
To build and maintain strong bones, exercise should be:
- Dynamic (not holding still, but moving)
- Challenging enough to make your bones respond
- Quick and powerful (think fast movements, not slow stretches)
Some of the most effective exercises include:
- Strength training (using weights or resistance bands)
- Balance and coordination training (like Tai Chi or special physiotherapy programs)
- Jumping or hopping exercises (if it’s safe for you)
- Back-strengthening exercises (to improve posture and reduce the risk of spinal fractures)
What If You Already Have Osteoporosis?
If you’ve been diagnosed with osteoporosis or have already had a fracture, exercise is still essential—but it needs to be done carefully and correctly.
High-impact movements or deep forward bending (like toe-touches, sit-ups, or some yoga poses) can increase the risk of spinal fractures, especially if you have a curved spine (kyphosis).
Instead, your physiotherapist or exercise physiologist may focus on:
- Gentle strength-building for your hips, back, and legs
- Improving your balance and mobility
- Posture and body mechanics training
- Safe movement techniques for daily tasks
Nutrition Matters Too
Strong bones need calcium and vitamin D. These nutrients help your body build and maintain bone. Without them, even the best exercise won’t work as well.
- Calcium is found in dairy products, leafy greens, and some fortified foods.
- Vitamin D comes from sunshine, but many people need supplements—especially in winter or if they stay indoors often.
Talk to your doctor about your nutrition and whether supplements are right for you.
Three Levels of Risk—and What You Can Do
🟢 Low Risk
You’re active, have no known bone loss, and no falls.
- Focus on staying active with a variety of weight-bearing exercises like jumping, strength training, and sports.
- Add balance training now to protect yourself in the future.
🟡 Moderate Risk
You have low bone density (osteopenia) or some fall risk factors.
- Stay active with more moderate impact exercises (e.g., brisk walking, light jogging, racquet sports).
- Include strength training and balance work in your weekly routine.
- Your physiotherapist can help you build up safely.
🔴 High Risk
You’ve been diagnosed with osteoporosis or have had a fracture.
- Exercise is still very helpful—but should be supervised and customised.
- Focus on safe strength training, gentle posture work, and fall prevention exercises.
- Avoid risky movements, and learn safe ways to lift, bend, and move.
The Bottom Line
You can build stronger bones and reduce your risk of falling, no matter your age or current health. The key is knowing which exercises to do—and which ones to avoid.
That’s where our strong bones and balance class comes in. We’re here to create a safe, supervised environment that you can use to feel stronger, more confident, and in control of your health.