World Osteoporosis Day
Every year on October 20, World Osteoporosis Day shines a spotlight on bone health and the importance of preventing osteoporosis before it leads to serious injury or loss of independence. This year’s theme, “Build, Protect, Strengthen Your Bones for Life,” reminds us that looking after our bones is important at every age.
At Mornington Peninsula Shire Active, we’re passionate about helping our community stay active, strong and independent. World Osteoporosis Day is the perfect opportunity to learn more about this often-overlooked condition and discover how exercise can play a powerful role in maintaining healthy bones.
What is Osteoporosis?
Osteoporosis is a chronic condition that causes bones to become less dense and more fragile, increasing the risk of fractures. Often called the “silent disease,” bone loss can occur gradually without obvious symptoms until a fracture happens.
The condition most commonly affects the hip, spine and wrist, and can have a significant impact on mobility, confidence and quality of life. Worldwide, one in three women and one in five men over 50 will experience an osteoporotic fracture during their lifetime.
Why bone health matters?
While many people associate osteoporosis with ageing, healthy bones are important throughout life. Fractures resulting from osteoporosis can lead to:
• Reduced mobility and physical function
• Changes in posture and loss of height
• Persistent pain and discomfort
• Increased risk of future falls and fractures
• Loss of independence and confidence in daily activities
Hip and spinal fractures can be particularly serious, often requiring lengthy recovery periods and ongoing support.
Are you at risk?
Some risk factors for osteoporosis cannot be changed, including:
• Increasing age
• Being female, particularly after menopause
• Family history of osteoporosis or hip fractures
• Caucasian or Asian ethnicity
However, many risk factors can be influenced through lifestyle choices, including:
• Physical inactivity
• Smoking
• Excessive alcohol consumption
• Low body weight
• Inadequate calcium and vitamin D intake
If you’re over 50 or have risk factors, it’s worth discussing your bone health with your GP. Early assessment and treatment can help reduce the risk of future fractures.
Exercise: One of the best things you can do for your bones
Regular exercise is one of the most effective ways to support bone health and reduce falls risk. Weight-bearing, resistance and balance exercises can help maintain bone density, build strength and improve confidence.
Benefits of regular exercise include:
• Building muscular strength
• Improving balance and stability
• Supporting bone mineral density
• Reducing the risk of falls and fractures
• Enhancing posture
• Maintaining independence and quality of life
• The best exercises for bone health
Weight-bearing activities
• Walking
• Stair climbing
• Dancing
• Light jogging (where appropriate)
Resistance training
• Strength training in the gym
• Free weights and resistance machines
• Group strength classes
Balance training
• Tai Chi
• Balance-focused exercises
• Dancing
• Functional movement activities
Experts recommend including resistance training at least twice per week and balance activities several times each week to support bone health and falls prevention.
Bone health starts with healthy habits
Exercise is only one part of the picture. The World Osteoporosis Day campaign highlights five key actions for lifelong bone health:
• Exercise regularly
• Eat a nutritious diet rich in calcium, vitamin D and protein
• Maintain healthy lifestyle habits
• Understand your risk factors
• Seek testing and treatment when needed
Small daily habits can make a big difference over time. Staying active, eating well, avoiding smoking, limiting alcohol consumption and maintaining a healthy body weight all contribute to stronger bones and a healthier future.
Take action this World Osteoporosis Day
It’s never too early or too late, to invest in your bone health. Whether you’re just beginning your fitness journey, returning to exercise or looking to maintain strength as you age, regular physical activity can help you stay mobile, independent and active for years to come.
If you’d like support with safe and effective exercise for bone health, our qualified health and fitness professionals can help. Speak to our team about suitable gym programs, strength training, balance exercises or Exercise Physiology services designed to help you move with confidence.
This World Osteoporosis Day, October 20, make bone health a priority and take a positive step towards building, protecting and strengthening your bones for life.
