Boosting Bone Health Through Exercise

When we think about our health, the health of our bones is often overlooked until they
break. With more than 800,000 Australians as of 2022 being affected by Osteoporosis, the importance of bone health has never been more important.

What is Osteoporosis?
Osteoporosis is a common but often silent condition where bones become fragile, weak and brittle, leading to a higher risk of fractures from minor bumps and accidents - or in severe cases, a simple cough or stumble. While it's more common in older adults, especially post-menopausal women, osteoporosis doesn’t discriminate. Bone health should be a lifelong priority, beginning in childhood and continuing through every decade, as it can affect people of any age, gender and background.

Why Early Bone Health Matters
Your peak bone mass (the highest amount of bone tissue you’ll ever have) is typically
reached by your early twenties. Think of this as your “bone bank”. The more you deposit
through physical activity in your youth, the more you’ll have to draw on as you age.
For a lot of people, this window of opportunity has often closed or is close to doing so, by
the time they become conscious of their health and the importance of bone health. Bone
mass typically starts to decline from the mid-thirties in sedentary people.
The good news is it’s never too late to improve your bone health. Specific, evidence-based exercise, prescribed by a qualified professional can assist in slowing bone loss and in some cases rebuilding it.

Risk Factors for Low Bone Mass
Genes are the strongest determinant of peak bone mass, however other primary risk factors for low bone mass and related fractures in adulthood include;

• Biological sex – especially post-menopausal females due to hormonal changes
• Ageing
• Low body weight
• Long-term use of certain medications (e.g. corticosteroids)
  

How to Optimise Bone Mass
Having adequate nutrition (especially calcium and vitamin D) is important for skeletal
health, but it is not enough on its own. The most powerful strategy to protect your bones
as you age is exercise —specifically, the right kind of exercise.

To prevent osteoporosis-related fractures, an exercise program should target both bone strength and falls prevention.
1. Building Bone Strength
Bones respond to load. Activities that place stress on bones—particularly strength training
and impact exercises—stimulate bone growth. But not just any movement will do.
To effectively build bone mass, exercises must:
Be weight-bearing (done while standing)
- Use high-intensity resistance or impact
- Involve progressive overload (gradually increasing weight or challenge)
- Be completed consistently and long-term
Activities such as swimming and cycling, whilst great for cardiovascular fitness, don’t
stimulate bone growth the same way. Instead, exercises like squats, lunges, deadlifts, and jumping-based activities are ideal—but they must be performed safely and correctly.

2. Preventing Falls
Since most fractures occur as a result of falls, improving balance, coordination and lower
limb strength is critical.
Effective fall prevention programs should include:
- High-challenge balance exercises (e.g., standing on one foot, walking heel-to-toe)
- Dynamic movements that mimic daily activities
- Dual-tasking (e.g., balancing while catching a ball)
These exercises should be practiced at least three times per week for 12+ weeks and always under safe conditions, especially if you're already at risk of falling.

The Golden Rule: Use it or Lose it
When it comes to exercise to maximise bone health, consistency is key. The benefits of
exercise on bone strength and balance are only maintained as long as you keep moving.
Once you stop, bone density and coordination can decline again.
The upside? These exercises don’t just help your bones—they benefit your heart, lungs,
metabolism, mood, and cognitive function too. It's a holistic approach to ageing well.

Start Now- it’s Never Too Late
Whether you're 20 or 70, the best time to start building stronger bones is now. Regular
strength and balance training, tailored to your needs, can significantly reduce your risk of
osteoporosis and help you stay active for life.

If you're unsure where to start or how to exercise safely, speak to one of our Accredited
Exercise Physiologists in New Farm, who are university-qualified professionals who specialise in exercise for chronic conditions, including osteoporosis and falls prevention.

Author - Hannah Galloway, Exercise Senior Exercise Physiologist.

Source: https://exerciseright.com.au/exercise-for-bone-health-osteoporosis-women/