Osteoporosis is more common than you might think. According to 2017–18 data, approximately 3.8% of Australians—an estimated 924,000 people—were diagnosed with osteoporosis, a condition that causes bones to become fragile, weak, and brittle, significantly increasing the risk of fractures from even minor bumps or falls.
The condition affects 1 in 4 women aged over 75, making it a major concern for older adults, particularly post-menopausal women. But the good news? Exercise is one of the most effective tools we have for both the prevention and management of osteoporosis.
How Does Exercise Help Osteoporosis?
The key to stronger bones is stimulus—and exercise provides exactly that. Bone is living tissue that remodels and adapts when placed under stress. Specific types of movement can help maintain or even improve bone mineral density (BMD), reduce fall risk, and improve overall strength and function.
Regular exercise has been shown to:
- Slow the rate of bone loss as we age
- Improve bone strength and structure
- Reduce the risk of falls and fractures
- Support balance, coordination, and independence
Learn more about our tailored exercise physiology programs
When Do We See Results?
The bone remodelling process takes approximately 9–12 months, which means exercise must be maintained consistently over time to see improvements. Think of it as a long-term investment in your skeletal health.
What Types of Exercise Support Bone Health?
There are three key types of exercise proven to be beneficial for osteoporosis and osteopenia:
1. Progressive Resistance Training (PRT)
Working muscles against resistance (e.g. weights, bands, machines), and gradually increasing the load over time.
✅ Best performed 2x per week at high intensity (8–9/10 effort)
2. Impact Loading
High-impact, multidirectional movements such as jumping, hopping, stomping, and bounding that generate force through the skeleton.
✅ Aim for 4–7 days per week with at least 50 jumps per session
3. Balance Training
Exercises that challenge your stability, such as standing on one leg, dynamic balance drills, and movement on unstable surfaces.
✅ Target 4 sessions per week, with 30 minutes per session
Is It Safe to Exercise with Osteoporosis?
Yes—when guided by a qualified professional. At The Active Studio, our Accredited Exercise Physiologists (AEPs) specialise in safe, evidence-based programs for people with osteoporosis, osteopenia, and fracture history. Every session is tailored to your needs and delivered with safety, progression, and confidence in mind.
We also liaise with your GP or specialist where needed and adjust for any coexisting conditions like arthritis or chronic pain.
Book your initial consultation with an Exercise Physiologist
Need a More Personalised Approach?
While we incorporate many of these principles into our strength and cardio classes, some individuals may benefit from a 1-on-1 program that is specifically designed to match their bone health, current function, and risk profile.
