Build Stronger Bones with Exercise and Physiotherapy: World Osteoporosis Day
World Osteoporosis Day | Stronger Bones | Physio On Miller, Cammeray
Our bones do an incredible job of supporting us throughout life, helping us move, stay active and maintain our independence. But bone health is something many of us don’t think about until a problem arises. World Osteoporosis Day is an important reminder to take proactive steps to protect and build stronger bones, maintain strength and reduce our risk of fractures as we age. At Physio On Miller in Cammeray, we believe it’s never too early, or too late, to start investing in your bone health.
What is osteoporosis?
Osteoporosis is a condition in which bones become weak, brittle, and porous because bone breakdown happens faster than the body can replace it, increasing the risk of fractures. It often develops without obvious symptoms, which is why it is sometimes called the silent disease.
A fracture can occur following a relatively minor fall or, in some cases, everyday activities. Common fracture sites include the hip, spine and wrist, and fractures can significantly affect mobility, independence and quality of life.
Bone density naturally changes throughout life. We build bone during childhood and adolescence, generally reach peak bone mass in early adulthood, and gradually lose bone as we age. For women, the decline in oestrogen during perimenopause and menopause can accelerate bone loss, making midlife an important time to consider bone health.
Other risk factors include increasing age, a family history of osteoporosis, previous fractures, certain medications, low body weight and some medical conditions.
If you have concerns about your bone health, speak with your GP about whether a bone density scan or further assessment is appropriate.
How can exercise help build stronger bones?
The good news is that exercise plays an important role in maintaining bone strength, muscle function and balance.
1. Strength training
Exercises that challenge your muscles help maintain strength and can support bone health. Activities such as squats, step-ups, resistance exercises and lifting weights can be adapted to suit your ability and experience.
2. Weight-bearing exercise
Activities performed on your feet, such as dancing, marching, stair climbing and skipping, place beneficial loads on your bones. The most appropriate activities depend on your individual health, fracture risk and existing bone density.
3. Balance and coordination
Improving balance, leg strength and movement confidence can help reduce the risk of falls, which is particularly important as we get older.
4. Posture and movement awareness
Exercises that strengthen the back and postural muscles can help support an upright posture and everyday movement. People with osteoporosis, particularly those with spinal fractures, may need specific guidance about safe lifting, bending and twisting.
Exercise works best as part of a broader approach that includes adequate nutrition, calcium and vitamin D where needed, and appropriate medical care.
Healthy Bones Classes at Physio On Miller
At Physio On Miller, our Healthy Bones classes help participants focus on strength, balance and movement in a supportive, supervised environment.
Our physiotherapy-led approach aims to help you maintain physical function, build confidence and develop exercise habits that support healthy ageing.
Classes can be a valuable option for people wanting to stay active, improve their strength and take a proactive approach to bone health. If you have diagnosed osteoporosis, a history of fractures or other health concerns, speak with our team so we can help determine whether the class is suitable for you and whether any modifications are needed.
You don’t need to wait until you’ve experienced a fracture to start looking after your bones.
Take the next step towards stronger bones
Bone health is an investment in your future mobility, independence and quality of life. Regular, appropriate exercise can help you stay stronger, steadier and more confident as you age.
This World Osteoporosis Day, make your bone health a priority.
Want to learn more about our Healthy Bones classes? Contact Physio On Miller in Cammeray to speak with our team about class availability and how physiotherapy can help you stay active and support your bone health at every stage of life.
If you want to kick start your strength program book in with one of our team members.