Osteoporosis and osteopenia are common conditions where bone density decreases, making bones weaker and become more at risk of fractures. Osteopenia is an early stage of bone loss – a lower than normal bone density, but not low enough to be classified as osteoporosis. Osteoporosis is a more advanced stage, where bones become fragile and porous due to significant loss of bone density and structural strength. Many people don’t realise they have either condition until a fracture occurs, which is why early management is so important.
Why Strength Training Matters
Targeted strength training is one of the most effective ways to improve bone health. When muscles pull on bones during resistance exercises, this stimulates bone-building cells and encourages the body to strengthen the bones.
Benefits include:
- Increased bone density
- Improves balance and reduced fall risk
- Better posture and spinal support
- Greater strength and confidence in daily tasks
Supervised, higher-intensity resistance training has been shown to produce the best results, especially for areas most prone to fractures like the spine and hips.
Treatment Options
1. Exercise Therapy
Practitioner-guided strength training, weight-bearing exercise, impact loading (where appropriate), and balance training all play a key role. A practitioner can tailor a safe and effective program based on your condition and medical history.
2. Lifestyle Support
Adequate calcium and vitamin D, avoiding smoking, reducing alcohol, and staying active all help maintain stronger bones.
3. Medical Management
Some people may benefit from medications/injections that slow bone loss or help rebuild bone – this can be further discussed with your GP. Regular DEXA scans can monitor progress.
Our Clinic Offers ONERO™ Classes
We are proud to run ONERO™, an evidence-based program designed specifically for osteoporosis and osteopenia.
ONERO™ includes structured, supervised high-intensity resistance and impact exercises proven to improve bone density, strength, balance, and reduce fracture risk.
If you’re looking to manage bone health with a safe, research-backed approach, ONERO™ would be right for you. Contact us to learn more or book an assessment to get started!
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Jasmine Locano
MSK/Women’s/Pelvic Physiotherapist