A diagnosis of osteoporosis can bring many questions, especially regarding exercise. While movement is vital for bone health, finding the right type of exercise at the correct intensity is essential to reduce the risk of injury. The goal is to safely build strength and prevent fractures.
At Back in Motion Campbelltown, in the North Eastern suburbs of Adelaide, our physiotherapists are passionate about empowering individuals with osteoporosis to live an active and confident life. Our approach is based on the latest research to help you move safely and effectively. In this guide, we'll explain what osteoporosis is, why specific exercise is so crucial, and how physiotherapy can help support your bone health.
What Is Osteoporosis? Understanding Your Bone Health
Osteoporosis is a condition that causes bones to become thin, weak, and brittle, making them more susceptible to fractures. This “silent” disease often has no symptoms until a fracture occurs, most commonly in the hip, spine, or wrist. In Australia, an estimated 1.2 million people have osteoporosis, with millions more having low bone density [1]. Fractures are the leading cause of hospitalisation due to injury, and can result in significantly reduced quality of life or early mortality. Our bones are living tissue, constantly renewing themselves through a process called remodeling. With age, this balance can shift, and bone loss begins to outpace bone creation, causing bones to weaken. This is where targeted management can make a significant difference.
Why Exercise is Crucial for Osteoporosis
With the right guidance and program, exercise can help to build or maintain bone density along with improving balance. When you engage in specific, high-intensity types of physical activity, you place stress on your bones. This stress signals your bone cells to work harder, laying down new bone tissue and increasing density. Strengthening and maintaining bone density can also help prevent the stooped posture often associated with age-related bone loss.
The benefits of this type of exercise for bone health extend far beyond just stronger bones. Regular physical activity also helps to:
- Improve Balance and Coordination: This is critical for preventing falls, which are the leading cause of fractures in people with osteoporosis.
- Increase Muscle Strength: Strong muscles support your joints and improve your ability to move safely.
- Boost Mood and Confidence: Staying active can significantly improve your quality of life, reducing fear of movement.
The Physio's Role: Your Guide to Safe and Effective Exercise
Navigating exercise with osteoporosis requires a careful and considered approach. It’s essential to have a qualified professional design a program that is safe, effective, and tailored to your specific bone density, fitness level, and fracture risk.
At Back in Motion Campbelltown, our approach to physiotherapy for osteoporosis is based on the latest research. We believe preventative care is far more valuable than treating an injury once it has already occurred. To begin, we will perform a comprehensive assessment of your balance, range of motion, and strength. We will also discuss the results of any bone density tests you've had to understand your individual needs. We can then provide expert guidance on either:
- Individualised Programs: We can provide advice and guidance on an exercise program you can complete at home or the gym. While these lower intensity programs may not improve bone density, they can still help reduce fall and fracture risk and improve your quality of life. Regular check ins are crucial to assess your progress and adapt your program to continue to gain the most out of exercise and meet your goals.
- Our Group Exercise Program: We offer a specific exercise group for bone density called Healthy Bones and Balance. This program is based on the successful research from the LIFTMOR trial, which demonstrated that high-intensity resistance and impact training can lead to improvements in bone density for some participants [2]. The Healthy Bones and Balance program is designed to be an ongoing session, held twice a week, to support your bone health as it is constantly remodeling. To participate, you must first attend an individual assessment with one of our physiotherapists who has an additional interest in osteoporosis management. This ensures the program is appropriate and safe for you.
We will partner with you, supervising and monitoring your progress and technique to ensure you are moving safely and effectively.
A Comprehensive Approach to Fracture Prevention
It’s important to understand that physiotherapy and exercise only form part of a complete osteoporosis management plan. A multi-modal approach is the most effective way to manage your condition. While we can provide expert guidance on exercise, your overall medical management, including medication, imaging and dietary advice, should be led by your medical doctor. By working collaboratively with your GP and our physiotherapists, you can achieve the best possible outcomes for your bone health.
Taking Control of Your Bone Health Today in Adelaide
If you or a loved one has osteoporosis, finding the right exercise and dosage is a vital part of your health and well-being. Don't let uncertainty hold you back. Our compassionate and experienced physiotherapists at Back in Motion Campbelltown are here to guide you every step of the way. We can help you create a safe and effective exercise plan tailored to your needs, so you can build strength, improve balance, and protect your bones for the long term.
To begin your physiotherapy management of osteoporosis, or to start our Healthy Bones and Balance program, book your initial osteoporosis assessment online today with Kent, Tim, Petros or Emma or call us on 08 8365 7966 to discuss how our physiotherapy can help you stay strong and active in Adelaide.
About the Author:
This blog post was written by Kent Jordan, a Senior Physiotherapist at Back in Motion Campbelltown. Kent has a strong interest in musculoskeletal health and the management of chronic conditions such as osteoporosis, utilizing a holistic and evidence-based approach to empower patients in their recovery.
References:
[1] Osteoporosis Australia. What is Osteoporosis? Available at: [https://www.osteoporosis.org.au/what-is-osteoporosis](https://www.osteoporosis.org.au/what-is-osteoporosis) (Accessed: August 9, 2025)
[2] Watson, S. L., Weeks, B. K., Weis, L. J., & Harding, A. T. (2018). High-intensity resistance and impact training improves bone mineral density and bone microarchitecture in postmenopausal women with osteopenia and osteoporosis: The LIFTMOR randomized controlled trial. Journal of Bone and Mineral Research, 33(3), 488-499.