If you have been told you have osteoporosis or low bone density, it is natural to worry about what you can safely do. Many people are advised to keep active with walking, and while walking is great for general health, there is an important message from the research about what actually builds bone.
Osteoporosis is common in Australia, affecting roughly one million Australians. Here is what osteoporosis is, why the type of exercise matters for your bones, what the evidence supports, and how to get started safely.
In this article
What is osteoporosis?
Osteoporosis is a condition where bones become weaker and more porous, which makes them more likely to break. It often has no symptoms until a fracture happens, which is why it is sometimes called a silent condition. It is common, affecting roughly one million Australians, and the risk rises with age and after menopause.
The encouraging part is that bone is living tissue that responds to how you load it, so the right exercise can play a real role.
Is walking enough for my bones?
Walking is genuinely good for your general health, heart and mood, and it is worth doing. But when it comes to building bone density, gentle activities like walking do not load the bones enough to drive much change. Bone responds to being challenged, and walking simply does not provide a strong enough stimulus on its own.
This does not mean walking is pointless. It means that if bone density is the goal, it usually needs to be paired with something that loads the bones more.
What does the research say about strength training?
The research points to loading the bones through appropriately prescribed strength and impact exercise. In the LIFTMOR randomised trial, a supervised programme of high-intensity resistance and impact training improved bone mineral density and physical function in postmenopausal women with low bone mass.
The LIFTMOR trial
A supervised programme of high-intensity resistance and impact training improved bone mineral density and physical function in postmenopausal women with low bone mass, and was found to be safe when supervised.
The key words are appropriately prescribed and supervised. The right dose for you depends on your bones, your history and your starting point.
Is lifting weights safe if I have osteoporosis?
Understandably, many people worry that lifting could be risky with osteoporosis. In the LIFTMOR trial, the supervised high-intensity programme was found to be safe in postmenopausal women with low bone mass. The important point is supervision and correct technique, and a programme matched to you rather than a generic routine.
An exercise physiologist or physiotherapist can assess you and build a programme that is both safe and challenging enough to help.
How do I get started safely?
A sensible way to begin includes:
- An assessment of your bone health history, goals and current strength
- A programme matched to your starting point, progressed gradually
- Learning good technique with supervision before loading up
- Building strength and appropriate loading over time
Starting with guidance helps you build confidence as well as capacity.
When should you seek help?
Consider getting assessed if
You have been diagnosed with osteoporosis or low bone density, have a family history or other risk factors, or simply want to exercise for your bones with confidence. Speak with your doctor or health professional before starting a new programme, particularly if you have had a fracture or other health conditions, so your plan can be tailored to you.
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Helping You Perform at Your Best
At ACE Sports Medicine in Upper Mount Gravatt, our exercise physiologists provide personalised bone-health programmes, including our Better Bones and Balance programme, for people across Brisbane's southside. Your first appointment includes an assessment and a plan matched to your starting point.