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Why Bone Health Matters at Every Age: National Osteoporosis Awareness and Prevention Month

When we think about staying healthy as we age, we often focus on heart health, fitness or maintaining mobility. But one of the most important systems in the body is often overlooked until something goes wrong: our bone health.

This National Osteoporosis Awareness and Prevention Month, it’s a timely reminder that bone health deserves attention long before a fracture occurs.

Osteoporosis is often called a “silent disease” because bone loss happens gradually and without symptoms. Many people do not realise they have reduced bone density until they sustain a fracture from something as simple as a minor fall, lifting groceries or even coughing. Common fracture sites include the wrist, spine and hip – injuries that can significantly impact independence, confidence and quality of life.

The good news is that there is a lot we can do to build, protect and maintain healthy bones throughout life.

Improving our Bone Health – Bone Building in Older Adults

As we age, bone density naturally declines. Muscle strength, balance and reaction time can also decrease, increasing the risk of falls and fractures. However, growing older does not mean bone loss is inevitable.

Research consistently shows that targeted exercise is one of the most effective ways to maintain bone health and reduce fracture risk. Weight-bearing and resistance-based exercise help stimulate bone tissue, encouraging the body to maintain or improve bone density. Activities such as strength training, walking, stair climbing and impact-based exercise (where appropriate) can all play a role.

Just as importantly, exercise improves balance, coordination and muscle strength, helping reduce the likelihood of falls in the first place.

At Physio On Miller, we often see older adults who have stopped exercising due to fear of injury, pain or uncertainty about what is safe. The reality is that avoiding movement can accelerate deconditioning and increase fracture risk over time. A tailored physiotherapy program can help individuals exercise safely and confidently, particularly if they already have osteopenia, osteoporosis or previous fractures.

Bone Health During Perimenopause

For women, perimenopause is another critical time for bone health.

During the years leading into menopause, fluctuating and declining oestrogen levels can accelerate bone loss. Oestrogen plays an important role in maintaining bone density, which is why women can experience a more rapid decline in bone mass during this transition.

What makes this challenging is that many women remain unaware this is happening. Symptoms such as fatigue, poor sleep, joint aches, muscle tension and reduced recovery often take centre stage, while bone health quietly changes in the background.

This is why midlife is an important opportunity to proactively support bone health through strength training, adequate protein intake, nutrition rich in calcium and vitamin D, and regular physical activity.

Resistance training is particularly valuable during perimenopause because it supports both muscle and bone health while also improving metabolic function, balance and long-term resilience.

Prevention Starts Before a Problem Appears

One of the biggest misconceptions about osteoporosis is that it only matters after a diagnosis. In reality, prevention begins much earlier.

If you are over 45, postmenopausal, have a family history of osteoporosis, have experienced recurrent fractures or notice changes in strength and balance, it may be worth discussing bone density screening with your GP.

Bone health is not just about avoiding fractures – it is about maintaining independence, movement and confidence throughout life.

This Osteoporosis Awareness and Prevention Month, consider it a reminder to invest in your future health now. Strong bones are built through consistent movement, strength and support across every stage of life.

Take the First Step Towards Stronger Bones

Whether you are navigating perimenopause, returning to exercise after injury, or wanting to stay strong and independent as you age, it is never too early – or too late – to prioritise your bone health.

At Physio On Miller, our physiotherapists can help you understand your individual risk factors and create a personalised plan to support bone strength, balance, mobility and long-term confidence in your body.

If you have concerns about osteoporosis, recurrent injuries, declining strength or are unsure where to start with safe exercise, book an appointment with our team today. Early action can make a significant difference in preventing fractures and maintaining quality of life for years to come.

Perimenopause and Strength Training Why It Is Essential

More women in their 40s and 50s experiencing perimenopause are turning to strength training – not just for fitness, but because their bodies are starting to feel different.

At Physio On Miller, we’re seeing a significant rise in women seeking physiotherapy support during perimenopause. Often, they arrive frustrated and confused:

“My body suddenly feels stiffer.”
“I’m getting injured more easily.”
“My usual workouts aren’t working anymore.”
“I feel weaker, even though I’m exercising.”

These changes are real – and increasingly recognised in both physiotherapy and sports medicine.

What Happens to the Body During Perimenopause?

Perimenopause is the transitional phase leading up to menopause, and it can begin years before periods stop completely. During this time, fluctuating hormones – particularly oestrogen – can affect far more than reproductive health.

Oestrogen plays an important role in:

• Muscle repair and recovery
• Tendon and ligament health
• Bone density
• Sleep quality
• Energy production
• Nervous system regulation

As hormone levels fluctuate, many women notice changes in how their body tolerates exercise and stress.

This can show up as:

• Increased muscle soreness
• Joint stiffness
• Tendon pain
• Reduced recovery capacity
• Sleep disruption
• Lower exercise tolerance
• Weight changes despite consistent habits

Importantly, these symptoms are not simply “getting older” or becoming unfit. They reflect real physiological changes happening within the body.

Why Strength Training Matters More Than Ever In Perimenopause

One of the strongest trends emerging in health and wellness is the shift toward strength training for longevity – particularly for women in midlife.

Research continues to show that resistance training can help support:

• Muscle mass and metabolism
• Bone density
• Joint stability
• Balance and injury prevention
• Healthy ageing
• Confidence and mental wellbeing

Strength training also becomes increasingly important because women naturally lose muscle mass as they age, particularly during and after menopause.

This doesn’t mean you need to train like an athlete or spend hours in the gym.

For many women, the most effective programs focus on:

• Progressive strength work
• Consistency over intensity
• Good movement quality
• Recovery and load management
• Exercises that support daily life and sport

The “All or Nothing” Exercise Trap

A common pattern we see at Physio On Miller is women continuing to push through high-intensity exercise while ignoring the signals their body is giving them.

Many active women are balancing:

• Demanding careers
• Family responsibilities
• Poor sleep
• High stress loads
• Busy training schedules

When recovery capacity changes during perimenopause, the old approach of “push harder” can sometimes backfire – leading to recurring injuries, exhaustion or persistent pain. This is where physiotherapy can help. Rather than stopping exercise, the goal is to adapt training to work with your body instead of against it.

Exercise Should Support Your Body – Not Deplete It

The most successful midlife exercise routines are often the ones that feel sustainable.

For some women, this means:

• Adding more strength work
• Reducing excessive high-intensity training
• Improving recovery between sessions
• Addressing mobility and stability deficits
• Understanding how stress impacts physical symptoms

At Physio On Miller, we help women stay active through all stages of life – whether that’s continuing netball, returning to running, training in the gym or simply wanting to feel stronger and more confident in their body again.

Because midlife is not the beginning of decline.

For many women, it can become the beginning of training with greater awareness, strength and longevity than ever before.

If your body has been feeling different lately – more stiff, sore, fatigued or injury-prone – you don’t have to simply push through or figure it out alone.

At Physio On Miller, our physiotherapists understand the unique changes that occur during perimenopause and midlife, and we help active women continue doing the things they love with confidence.

Whether you’re struggling with recurring injuries, wanting to return to exercise safely, or looking to build strength for long-term health, we can help you create a plan that works with your body – not against it.

Book an appointment with our team today and start feeling stronger, more resilient and more supported in your movement again.

Four Decades of Care: Sandie Rogers Reflects on a Lifetime in Physiotherapy

After more than 40 years helping local residents recover from injury, pain, and stay active, physiotherapist Sandie Rogers is stepping into retirement. Her advice has always been simple: “Never stop learning, listening and feeling.”

Sandie began her career with a Diploma of Physiotherapy in 1974, later completing a Bachelor of Science in Physiotherapy in 1979, and a Graduate Diploma in Manipulative Therapy in 1981.

In 1983 – while 30 weeks pregnant with her first child – Sandie opened Cammeray Physiotherapy Centre, leading the practice for more than three decades before joining the team at Physio On Miller. Across four decades, she has witnessed enormous changes in physiotherapy – from advances in research and rehabilitation to an evolving understanding of pain and movement.

Reflecting on four decades of practice, Sandie says the experience has been deeply meaningful. “It has been hugely rewarding and constantly stimulating. I am humbled by the privilege, generosity and trust of the community who have let me into their lives. When I first opened my practice, I had experience and ambition – and a lot to learn. What I didn’t expect was how much the people here would teach me. Each person has been a reminder of why this work matters and why maintaining high professional standards is so important.”

According to Sandie, “Patients are genuinely interested in understanding their bodies – how injuries occur, how to heal, and how to stay well long term. What stands out most is their loyalty. This is not a transient community. People settle here, raise families, and value care from someone who knows them. It’s a privilege to be part of that thread.”

For Sandie, the most rewarding part of her career has been guiding people through injury. “I’ve often seen people at their most vulnerable. Helping them through that and seeing them return to what they love is deeply satisfying. I’ve also been fortunate to work alongside wonderful colleagues over the years. Running a private practice as a woman for four decades is something I reflect on with pride. The greatest reward is when a patient simply says, ‘Thank you – you changed my life.’”

Sandie now looks forward to more time with family, travel and swimming.