Simply Health and Rehab

Osteoporosis: Can the Right Exercise Actually Build Stronger Bones?

If you have been diagnosed with osteoporosis or osteopenia, you may have heard the same advice many times: “Stay active and do some exercise.”

Staying active is important—but when it comes to improving bone strength, not all exercise is equal.

What doesn't work as well for building bone?

Walking is excellent for general health, fitness and maintaining independence, but walking alone has not shown significant effects on BMD at the spine, radius or whole body in peri- and postmenopausal women.

Swimming and cycling are also excellent cardiovascular activities, but because they provide relatively little weight-bearing skeletal loading, they should not be relied upon as the main bone-building exercise. Low-load resistance training and stretching alone are also unlikely to provide the stimulus needed to maximise bone adaptation.

That doesn't make these activities “bad”—it simply means your bones may need a different stimulus.

Osteoporosis means that bone strength is compromised, increasing the risk of fracture. The encouraging news is that research shows appropriately prescribed exercise can do much more than simply keep you moving.

Can we stop bone loss—or even build bone?

Bone responds to mechanical loading. Importantly, the research shows that only the bones being loaded respond, and greater loading can produce a greater bone response.

One important study was the LIFTMOR trial, which investigated high-intensity resistance and impact training in postmenopausal women with low bone mass.

Participants completed supervised exercise for around 30 minutes, twice per week for eight months, progressively training at approximately 85% of their one-repetition maximum (1RM).

Compared with low-intensity exercise, High-intensity exercise improved lumbar spine bone mineral density by about 2.9%, while the control group lost about 1.2%. Femoral-neck BMD was also better maintained/improved relative to control.

What was the exercise intensity?

This is where osteoporosis exercise becomes interesting.

The LIFTMOR program wasn't light resistance exercise. It used 5 sets of 5 repetitions, progressing above 85% 1RM, at an RPE of approximately 16+ (“very hard”).

Later research has similarly used exercises such as the deadlift, back squat and overhead press, together with impact and balance exercises. However, this does not mean someone with osteoporosis should walk into a gym tomorrow and start lifting heavy weights. The research programs were progressive, individualised and closely supervised.

Exercise vs medication—is one better?

It shouldn't necessarily be exercise OR medication.

Osteoporosis medications can substantially reduce fracture risk and are recommended for people at high risk of minimal-trauma fracture. Exercise addresses something medication cannot do alone: it can improve muscle strength, balance and physical function, while appropriately loaded exercise can also stimulate bone.

Strong bones are only half the story: preventing falls

Why do we care so much about strength and balance? Because a fracture often happens when osteoporosis meets a fall.

Falls are therefore a major part of fracture prevention. Important risk factors can include reduced lower-limb strength, poor balance and mobility, alongside medical, medication, vision and environmental factors.

This is particularly important for hip fractures: around 90% occur following a fall. That means osteoporosis management shouldn't focus only on a DXA scan—it should also address the person's ability to move safely and confidently.

Current Australian osteoporosis guidelines recommend progressive moderate-to-vigorous resistance training at least twice weekly, weight-bearing impact exercise and challenging balance training.

The message is simple:

Don't just exercise more—exercise for the right purpose.

For someone with osteoporosis, a well-designed program should aim to load the bones, strengthen the muscles, challenge balance and reduce falls risk, while considering fracture history and individual health conditions.

If you're unsure where to begin, an Accredited Exercise Physiologist (AEP) can assess your strength, balance, function and fracture risk and develop a safe, progressive exercise program specifically for you.

I am an Accredited Clinical Exercise Physiologist and Qualified Remedial Massage Therapist with a strong interest in pain management and a firm belief in the principle that exercise is medicine. I am currently Accepting Medicare Bulk Billed GP CDM referral.
I am passionate about helping clients improve their physical strength, functional ability, reduce pain and achieve long-term health outcomes through a holistic and evidence based approach to care with qualifications and experience across both exercise rehabilitation and hands-on therapy.
Contact me on 0481013797 or email [email protected]

Did you know your Exercise Physiology and Physiotherapy benefits may share the same annual limit?

Some private health insurance policies have a combined annual limit for Physiotherapy and Exercise Physiology (EP).

For example, if your policy has a $600 combined annual limit, you may be able to use the available balance towards Exercise Physiology sessions — even if you haven’t used any EP benefits yet.

✅ Check your private health insurance Extras cover
✅ Look for “Exercise Physiology”
✅ Check whether it shares an annual limit with Physiotherapy
✅ Check how much of your annual limit you still have available

You could have Exercise Physiology benefits available that you haven’t used!

Exercise Physiology can help with:
• Strength and mobility
• Injury rehabilitation
• Chronic pain management
• Balance and falls prevention
• Diabetes and chronic health conditions
• Improving overall physical function

Benefits, annual limits and rebates vary between health funds and policies. Contact your private health insurer to confirm your individual cover and remaining benefits.

我是⼀名認證臨床運動⽣理學家 (Accredited Clinical Exercise Physiologist）及合格的修復性按摩治療師，對疼痛管理有濃厚興趣，並堅信「運動即醫學」的理念。我熱衷於幫助客⼾提升身體⼒量與功能能⼒、減輕疼痛，並透過整體性與實證基礎的治療⽅式達成⻑期健康成果。我的專業背景與經驗涵蓋運動復健與徒⼿治療。如果有肌⾁⻣骼疾病、慢性疼痛、運動傷害以及⼼理健康相關問題歡迎與我聯絡。可提供Medicare CDM 醫保全額報銷及私⼈醫療保險回扣

I am currently running a Type 2 Diabetes Exercise Program at the Institute of Sports and Spines. The program is bulk billed through Medicare.
Address: 1566 Wynnum Road, Tingalpa QLD.
我目前在 Institute of Sports and Spines 開設 第二型糖尿病運動課程。
此課程可透過 Medicare 全額 Bulk Billed，患者無需支付任何自費費用。

What is Type 2 Diabetes?

Type 2 diabetes is a chronic condition where the body becomes less effective at using insulin, causing blood glucose (sugar) levels to remain too high.

When diabetes is not well managed over time, high blood glucose can increase the risk of complications including:

• Heart and blood vessel disease
• Kidney disease
• Nerve damage
• Eye problems
• Reduced circulation and foot problems
• Reduced strength, fitness and physical function

The good news is that regular exercise is an important part of managing Type 2 diabetes.

How Can I Help? I am Accredited Exercise Physiologist (AEP) an allied health professional trained to prescribe safe and individualised exercise for people living with chronic health conditions.

Exercise can help people with Type 2 diabetes to:

• Improve blood glucose control and insulin sensitivity
• Improve cardiovascular fitness
• Increase muscle strength
• Support healthy weight management
• Improve balance, mobility and daily function
• Reduce cardiovascular risk factors
• Build confidence to exercise safely and independently

I am currently accepting bulk-billed Medicare EPC/CDM referrals. Feel free to contact me for more details.

Send a message to learn more

What is EPC? Are you eligible?

Up to 5 Medicare-subsidised allied health visits per calendar year shared across all eligible allied health providers.

EPC stands for Enhanced Primary Care, although the current official Medicare term is Chronic Disease Management (CDM).

Under this program, a GP can refer eligible patients to allied health professionals such as:

* Exercise Physiologists
* Physiotherapists
* Podiatrists
* Dietitians
* Occupational Therapists
* Psychologists (through separate programs)

Who can get an EPC/CDM referral?

* A chronic medical condition that has lasted, or is expected to last, 6 months or longer, and
* A condition requiring a multidisciplinary approach involving the GP and at least one other healthcare provider.

Examples include:

* Type 2 Diabetes
* Osteoarthritis
* Hypertension
* Chronic back pain
* Heart disease
* Osteoporosis
* Obesity and related chronic conditions

How does a patient apply?

1.Book an appointment with your GP.
2.The GP assesses eligibility and prepares a GP Management Plan.
3.The GP provides a referral to the allied health professionals.
4.I am currently accept Bulk-billed Patients. Contact me for more details.