Exercise for Osteoporosis and Bone Health
Written by Kristen McCluskey, Women’s Health Exercise Physiologist at Meri Exercise Physiology
Supporting Bone Health Through Exercise
Osteoporosis is a condition that weakens the bones over time, making them more fragile and more likely to break. It occurs when bone mineral density (BMD) and bone structure decline to the point where bones become brittle. This significantly increases the risk of fractures and falls. Especially in older adults, which can lead to long-term health complications and greater reliance on medical support.
A milder form of low bone density, known as osteopenia, is often seen as a red flag for someone’s future risk of developing osteoporosis. The good news? With the right strategies, including tailored exercise, it’s possible to maintain or even improve bone strength and reduce your risk of falls and fractures.
What Increases the Risk of Osteoporosis?
Several common risk factors are linked to reduced bone health, including:
Getting older
Menopause
Low calcium or vitamin D intake
Lack of physical activity
Low body weight
Smoking and alcohol
Certain hormone treatments, particularly for breast or prostate cancer
Women, particularly those over the age of 75 are at the highest risk. In fact, nearly one-third of women in this age group experience osteoporosis. This is largely due to hormonal changes during menopause, where the drop in oestrogen levels contributes to accelerated bone loss.
Breast cancer survivors are also more vulnerable, with studies showing a 15% higher risk of bone fractures due to oestrogen-lowering hormone therapy. While less common, osteoporosis does affect men as well, with around 10% of men over 75 experiencing the condition.
How is Osteoporosis Diagnosed?
The most accurate way to assess bone health is through a DEXA scan, a type of low-radiation X-ray that measures bone mineral density. Based on the results, your bone density will be classified as normal, osteopenic, or osteoporotic.
If you're concerned about your bone health, speak with your doctor. Some people may be eligible for DEXA scans under the Medicare Benefits Schedule (MBS), which helps reduce out-of-pocket costs.
Can Exercise Help?
Absolutely! Research shows that the right kind of exercise can not only slow the decline in bone density, but also:
Improve muscle strength
Enhance balance and coordination
Lower your risk of falling by up to 42%
Strength training in particular plays a powerful role in maintaining bone health. Movements like squats, deadlifts, and shoulder presses apply mechanical load to bones in key areas like the hips, spine, and wrists where fractures are most common. Exercises that involve jumping or jogging can also create enough impact to help maintain or stimulate bone growth.
To gain the full benefit, Exercise & Sports Science Australia (ESSA) recommends at least two strength sessions per week, ideally under professional guidance.
Safety First: Supervision Matters
High-intensity or loaded resistance training can be incredibly effective, but it’s important to do it safely, especially for those with low bone density. That’s where working with an Accredited Exercise Physiologist (AEP) comes in. An AEP can design a personalised program to safely build strength, balance, and bone health while minimising the risk of injury.
Whether you’ve been diagnosed with osteoporosis, osteopenia, or just want to protect your bone health as you age, the right exercise plan can make a significant difference.
Thanks for reading! If you’re curious about how to get started with strength training for osteoporosis or you’re unsure what’s safe for you, I’d love to support you with a personalised approach that builds strength and confidence at your own pace.
Take care and stay strong,
Kristen x
Women’s Health Exercise Physiologist | Meri Exercise Physiology
References
Anagnostis, P., et al. (2021). Estrogen and bones after menopause. Hormones (Athens), 20(1), 13-21.
Australian Department of Health. (2017). Changes to MBS for Bone Densitometry.
AIHW. (2020). Osteoporosis. https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/osteoporosis/contents/what-is-osteoporosis
Beck, B. R., et al. (2017). ESSA position statement on exercise and osteoporosis. Journal of Science and Medicine in Sport, 20(5), 438-445.
Harding, A. T., et al. (2020). Effects of resistance and impact training on bone in men. Bone, 136, 115362.
Kalder, M., et al. (2015). Bone loss in breast cancer patients. Osteoporosis International, 26(1), 353–360.
Liguori, G., et al. (2021). ACSM’s Guidelines for Exercise Testing and Prescription (11th ed.).
Watson, S., et al. (2015 & 2018). LIFTMOR trials. Osteoporosis International, JBMR.
