Understanding Osteoporosis: A Guide to Stronger Bones 

Photo by
micheile henderson on Unsplash .

Osteoporosis is a condition that weakens bones, making them more fragile and prone to fractures. Over time, bones become porous and brittle as the body loses too much bone mass or doesn’t produce enough new bone. This condition is especially common in older adults, particularly in women after menopause, but it can affect anyone.¹

Causes and Risk Factors

Aging is a natural cause of osteoporosis, as bone density declines over time. Hormonal Factor: In women, the drop in estrogen levels during menopause accelerates bone loss, while in men, lower testosterone levels can have a similar effect. Lifestyle choices also influence your risk—factors such as smoking, excessive alcohol consumption, and lack of physical activity increase the likelihood of developing osteoporosis. Additionally, nutritional deficiencies, especially in calcium and vitamin D, further weaken bones and raise the risk of fractures. Understanding and addressing these risk factors are crucial for preventing and managing osteoporosis.²

Signs and symptoms

Osteoporosis can develop undetected for a significant amount of time, often the first sign of the condition is a broken bone after a fall. Here are some warning signs that may indicate an increased risk for osteoporosis.

• Gradual loss of height
• A hunched or curved back
• Back pain
• Difficulty moving around due to bone fragility

If you are concerned about your bone health, ask your doctor for a bone density scan (DEXA). Individuals over 70 may be eligible for a Medicare-covered Bone Densitometry test. However, if you are over 50 or even younger with specific risk factors, it is wise to discuss osteoporosis screening with your GP or specialist.

Osteoporosis prevention

The best way to protect your bones is through healthy lifestyle choices. Regular weight-bearing exercises, such as walking, jogging, or strength training, are excellent for maintaining bone strength.

A diet rich in calcium and vitamin D is also crucial, as these nutrients are key to supporting bone density. Avoid smoking, and limit alcohol consumption to reduce your risk further.³

Managing Osteoporosis 

For those already diagnosed with osteoporosis, medications prescribed by your doctor can help slow bone loss and strengthen bones. By making the right choices, you can protect your bones and continue living an active, fulfilling life.

Staying active not only supports bone health but also keeps you moving confidently as you age.

Exercise is one of the most effective ways to manage osteoporosis. Weight-bearing activities like jogging, or lifting weights help maintain bone density and prevent further bone loss. Strengthening muscles around your bones also improves balance and coordination, reducing the risk of falls and fractures. All these activities can be done safely despite your diagnosis. 

Stay tuned for our upcoming Better Bone Balance Program, designed to help you stay active and protect your bones.

Exercise for Osteoporosis 

• Exercises should target 3 main components: Impact loading, Resistance training, and balance. 
• Impact loading exercises include jumping, skipping and jogging. These should be performed most days of the week to repent further bone loss.
• Resistance training should be performed on at least 2 days per week strengthen muscles, load the bones and reduce the risk of falls.
•  Balance training should also be included most days of the week to increase stability on your feet and prevent the risk of falls. 

There are some things to consider when exercising with osteoporosis. Twisting or rotating of the spine should be avoided due to risk of fractures in people who are already diagnosed. Impact loading should also be increased very slowly to avoid overloading and breaking a bone.⁴

Book now to start your journey toward a healthier and happier life. 

For personal guidance on how to safely exercise with osteoporosis, reach out to our clinic where our expert exercise physiologists can create a plan a safe and effective plan tailored to your needs and goals.

References

1. Queensland Government. (2017, September 11). Osteoporosis | Health and wellbeing. Retrieved October 24, 2024, from https://www.qld.gov.au/health/condition/bone-joint-and-muscle-health/bone-and-joint-infections/osteoporosis ↩︎
2. Queensland Government. (2017, September 11). Osteoporosis | Health and wellbeing. Retrieved October 24, 2024, from https://www.qld.gov.au/health/condition/bone-joint-and-muscle-health/bone-and-joint-infections/osteoporosis ↩︎
3. Healthy Bones Australia. (2024). Osteoporosis Prevention – Healthy Bones for Life without Fracture. Retrieved October 24, 2024, from https://healthybonesaustralia.org.au
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4. Healthy Bones Australia. (2024). RACGP – Osteoporosis management and fracture prevention in post-menopausal women and men > 50 years of age. Retrieved October 24, 2024, from https://healthybonesaustralia.org.au/wp-content/uploads/2024/03/hba-racgp-guidelines-2024.pdf#page5 ↩︎

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