Exercise - The Key to Life Long Healthy Bones

Strong Bones for Life

We often hear that bone strength becomes important as we age, but why is it important and what can I do about it?

What is Bone Strength?

Our bones have two different layers. The outside of the bones is made of compact bone which is dense and very strong. The inside of our bones resembles a sponge, filled with tiny air pockets. Bones are constantly being broken down and rebuilt in a natural cycle. However, when bone breakdown outpaces rebuilding, bone mass is lost. This leads to larger air pockets inside the bones and weakening of the compact bone, making them more prone to fractures. The condition of having low bone mineral density is known as osteopaenia and osteoporosis, the latter being more advanced stage than the former.

Currently, 1 in 3 women and 1 in every 5 men will experience an osteoporotic fracture in their lifetime. These fractures can lead to chronic pain, long-term disability, and a higher risk of additional fractures in the future. While men have a lower incidence of osteoporosis, they are at risk of remaining undiagnosed, hence not receiving the required treatment due to a lack of screening.

Why Are Women More Affected by Osteoporosis?

There are many causes that lead to osteopaenia and osteoporosis rates being higher in women. Hormonal changes during perimenopause and menopause play a major role. As estrogen levels decline, bone rebuilding slows down while bone breakdown continues at the same rate. This imbalance can result in the loss of up to one-third of total bone mass in the five years leading up to menopause. One major challenge is that bone loss begins during perimenopause, which is often difficult to identify. Many women may lose a significant amount of bone density before they even realise it's happening. Unfortunately, this lost bone mass cannot be fully regained.

Men also have bigger and stronger bones to start with, in part due to their natural size but also due to higher participation in sports and exercise during the age of peak bone formation (14-25).

How Does Exercise Help?

A sedentary lifestyle is a leading contributor to low bone mineral density. Exercise places mechanical stress on the bones, stimulating the body to rebuild and strengthen them. The greater the stress, the stronger the response. This is why heavy resistance training and high-impact activities like jumping are the most effective for bone health.

While activities such as yoga and walking offer many health benefits, they are not sufficient on their own to maintain bone strength.

If you're new to these types of exercises, especially gym-based workouts, it can feel intimidating. Our Exercise Physiologist can design a personalized program to gradually build your strength and confidence, helping you safely incorporate heavy resistance and impact-based exercises into your routine.

What Else Can I Do to Keep My Bones Healthy?

In addition to exercise, there are other important steps you can take:

Eat enough calcium – aim for 3 serves per day.
Limit alcohol intake – excessive alcohol can impair bone health.
Talk to your doctor about a bone mineral density scan (DEXA). Early screening can help detect low bone density before a fracture occurs. If needed, medications are available that can assist in maintaining bone strength.