What is Osteoporosis?
Osteoporosis is a condition where bones become weak and brittle, making them more likely to break from a minor bump or fall. The word literally means “porous bone” — and if you looked at osteoporotic bone under a microscope, you’d see it’s full of tiny holes, like a sponge that’s lost its density.
In Australia, osteoporosis affects around 1.2 million people, with another 6.3 million living with low bone density (osteopenia) — the precursor to osteoporosis. Women are at higher risk, especially after menopause when oestrogen levels drop and bone loss accelerates. But men aren’t immune — around 1 in 5 men over 50 will experience an osteoporotic fracture.
The tricky thing about osteoporosis is that it’s often called a “silent disease.” You won’t feel your bones getting weaker. Many people only discover they have it after a fracture — commonly in the hip, spine, or wrist.
Why Exercise Matters for Bone Health
Here’s something that surprises many people: bones are living tissue. They’re constantly breaking down and rebuilding themselves. When you’re young, your body builds new bone faster than it breaks down old bone. After about age 30, that balance shifts, and most people gradually lose bone mass.
But exercise can slow — and in some cases reverse — this process.
When you exercise, especially with resistance or weight-bearing movements, you place stress on your bones. This stress signals your body to strengthen those bones by depositing more calcium and other minerals. It’s the same principle as building muscle: challenge it, and it adapts by getting stronger.
Research published in the Journal of Bone and Mineral Research shows that resistance training can increase bone mineral density in postmenopausal women — the group most at risk of osteoporosis. Other studies have found that even moderate exercise can reduce hip fracture risk by up to 40%.
The Challenge: Exercise Can Feel Risky When Your Bones Are Fragile
If you’ve been diagnosed with osteoporosis or osteopenia, you might feel caught in a difficult position. You know exercise is important, but you’re also worried about falling or doing something that could cause a fracture.
This fear is understandable — and valid. High-impact activities, heavy weights, or exercises that involve twisting or bending forward can increase fracture risk in people with significant bone loss.
But here’s the problem: avoiding exercise altogether actually makes things worse. Immobility accelerates bone loss, weakens the muscles that support and protect your bones, and increases your risk of the very falls you’re trying to avoid.
The answer isn’t to stop moving. It’s to find the right kind of movement — exercise that strengthens bones and muscles without putting you at risk.
What Kind of Exercise is Best for Osteoporosis?
The evidence points to three types of exercise that benefit bone health:
1. Resistance Training
Resistance training — where your muscles work against a force — is the gold standard for bone health. When muscles pull on bones during resistance exercises, it stimulates bone-building cells called osteoblasts.
The key is finding a form of resistance training that’s safe for your current fitness level and bone density. Traditional weight machines and free weights work, but they require careful technique and can be intimidating if you’re new to exercise or concerned about injury.
2. Weight-Bearing Exercise
Weight-bearing exercise simply means any activity where your bones support your body weight. Walking, dancing, and climbing stairs all count. These activities help maintain bone density, particularly in the hips and spine.
For people with osteoporosis, low-impact weight-bearing exercise (like walking) is generally safer than high-impact options (like running or jumping).
3. Balance and Posture Training
While balance exercises don’t directly build bone, they’re crucial for preventing the falls that lead to fractures. Improving your balance and strengthening the muscles that help you stay upright can dramatically reduce your fracture risk — even if your bones remain fragile.
How Power-Assisted Exercise Supports Bone Health
At Easy Exercising, we use power-assisted machines that were specifically designed for people who need a gentler approach to building strength.
Here’s how they work: the machines use air pressure to assist your movements, which means your muscles and bones still do work — but the machine shares the load. You get the benefits of resistance training without the strain that comes with traditional gym equipment.
For people with osteoporosis, this approach offers several advantages:
Controlled, predictable movements. The machines guide you through a safe range of motion, reducing the risk of awkward positions that could stress vulnerable bones.
Adjustable resistance. We can precisely calibrate how much resistance you’re working against, starting very gently and progressing as your strength improves.
Full-body conditioning. Our circuit targets all major muscle groups, helping build the overall strength and balance that protects against falls.
Supervised sessions. Every session is supervised by trained staff who can ensure you’re exercising safely and effectively for your specific needs.
What to Expect When You Start
If you have osteoporosis or osteopenia, we recommend mentioning it when you book your free trial session. This helps us tailor your first experience to your needs.
Many of our members were nervous when they started — worried they’d hurt themselves or that exercise would be painful. What they found was different. The power-assisted machines are gentle. You won’t sweat. You won’t feel puffed. And you won’t wake up sore the next morning.
What you will notice, over time, is that you feel stronger. More stable on your feet. More confident in your body’s ability to support you.
“I was diagnosed with osteoporosis three years ago and was scared to do anything physical. Since coming to Easy Exercising, I’ve noticed I’m steadier when I walk, and I don’t feel as fragile. The staff make sure I’m doing everything correctly, which takes away all the worry.”
— Maureen, Capalaba
Beyond Exercise: Other Ways to Support Your Bones
While exercise is essential, it works best as part of a broader approach to bone health:
Calcium and Vitamin D. Your bones need these nutrients to rebuild. Dairy products, leafy greens, and fortified foods provide calcium. Vitamin D comes from sunlight and some foods, but many Australians need supplements — ask your doctor.
Reduce fall hazards at home. Remove loose rugs, improve lighting, install grab rails in the bathroom, and keep walkways clear.
Review your medications. Some medications can affect bone density or increase fall risk. Talk to your doctor about whether any of yours might be contributing.
Don’t smoke, and limit alcohol. Both smoking and heavy drinking accelerate bone loss.
Take the First Step Toward Stronger Bones
Osteoporosis doesn’t have to mean living in fear of fractures. With the right approach to exercise, you can build strength, improve your balance, and reduce your risk — all while enjoying yourself in a supportive community.
We’d love to show you how power-assisted exercise could work for you. Book a free trial session at our Capalaba or Morayfield clinic and experience the Easy Exercising difference for yourself.
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