Bone Health Is Often Overlooked … Until It’s Not

Bone health is something most of us don’t think about — until a problem arises. Yet maintaining strong bones is essential for staying active, independent, and injury-free as we age. Two common conditions that affect bone strength are osteopenia and osteoporosis. While both involve low bone density, the good news is that exercise is one of the most effective, natural ways to prevent bone loss and improve bone strength.

According to Healthy Bones Australia, an estimated 6.2 million Australians aged 50+ were living with poor bone health (osteopenia or osteoporosis) in 2023, and this number is projected to rise to 7.7 million by 2033. ([Healthy Bones Australia][1])

Understanding Osteopenia and Osteoporosis

What is Osteopenia?

Osteopenia is a condition in which bone mineral density is lower than normal but not sufficiently low to be diagnosed as osteoporosis. Think of it as an early warning sign: bones are becoming weaker, but steps can be taken — especially with exercise, diet, and lifestyle — to prevent further decline.

What is Osteoporosis?

Osteoporosis is a more advanced condition in which bones become fragile and porous, increasing the risk of fractures — particularly in the wrist, spine, and hips. It is often called a “silent disease” because many people do not realise they have it until a fracture occurs. ([AIHW][2])

Who Is at Risk?

Anyone can develop reduced bone density, but risk factors include:

* Ageing
* Menopause
* Family history of osteoporosis
* Low body weight
* Sedentary lifestyle
* Poor nutrition (especially low calcium & vitamin D)
* Smoking and excessive alcohol use

While you can’t control all risk factors, exercise is one of the most powerful tools you can act on. ([justbettercare.com][3])

How Exercise Protects Your Bones

Bone is living tissue — it responds to stress and becomes stronger when challenged. When you exercise, your muscles pull on your bones, stimulating the bone-building process. The right exercises can:

* Increase or maintain bone density

* Improve balance and reduce fall risk

When it comes to protecting bone health, not all exercise is created equal. Research shows that specific types of movement help slow bone loss, improve strength, reduce fall risk, and support long-term mobility.

Some of the best exercises for osteopenia and osteoporosis include:

1. Weight-bearing exercises (e.g., walking, dancing) — these force your body to work against gravity, which helps build bone.

2. Resistance training (e.g., lifting weights, using resistance bands) — strengthens both muscles and bone.

3. Balance exercises (e.g., Tai Chi) — reduce the risk of falls, which is critical because falls often lead to fractures.

While each of these exercise types is essential, a combination of these types is most effective for building bone density, improving muscle strength, and reducing the risk of fractures. ([Osteoporosis Solutions][4])

Why This Matters

Left unchecked, low bone density can progress — but the good news is **it’s largely preventable. With consistent, targeted exercise, many people can slow or even reverse bone loss over time. Given the rising prevalence of osteopenia and osteoporosis — and the projected increase in bone-related fractures (and their associated costs) — incorporating bone-strengthening activity into our routines is not just smart: it’s essential.

References

1. Healthy Bones Australia. (2024). *Osteoporosis and fractures in Australia: A burden of disease analysis 2023–2033.* Healthy Bones Australia. ([Healthy Bones Australia][5]) : https://healthybonesaustralia.org.au/news/new-report-launch-50-yrs-projected-to-sustain-a-fracture-every-30-seconds-by-2033

2. Australian Institute of Health and Welfare. (2024). *Chronic musculoskeletal conditions, osteoporosis and minimal trauma fractures.* AIHW. ([AIHW][2]) : https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/musculoskeletal-conditions/contents/osteoporosis

3. NPS MedicineWise. (n.d.). *Osteoporosis: Data insights help build better bones.* NPS MedicineWise. ([NPS Australia][6]) : https://www.justbettercare.com/news-events/early-warning-signs-of-osteoporosis

4. Just Better Care. (n.d.). *Understanding the early signs of osteoporosis.* Just Better Care. ([justbettercare.com][3]) : https://www.osteoporosissolutions.com.au/content/page/facts-figures.html

5. Osteoporosis Solutions. (n.d.). *Facts & Figures.* Osteoporosis Solutions. ([Osteoporosis Solutions][4]) : https://healthybonesaustralia.org.au/wp-content/uploads/2024/09/bod-2024-digital-isbn-final.pdf

6. Arthritis & Osteoporosis Tasmania. (n.d.). *Osteoporosis facts & statistics.* Arthritis & Osteoporosis Tasmania. ([Arthritis & Osteoporosis Tasmania][7]): https://www.nps.org.au/news/osteoporosis-data-insights

7: https://arthritistas.org.au/osteoporosis/osteoporosis-facts-statistics/