At North West Physio Keperra, we’re passionate about helping people live their best, strongest, and most active lives. And that includes keeping your bones in top shape! With our new Bone Health Exercise Classes, we thought it was the perfect time to bust some common myths about osteoporosis and bone health.
Because here’s the thing – what you believe about bone health could be holding you back. Let’s set the record straight.
Myth: I have osteoporosis, so I can only do low-impact exercise now
Absolutely not!
Once upon a time, people with osteoporosis were told to stick to gentle movements like Tai Chi or Pilates. While those are great for balance and flexibility, they don’t provide the impact your bones need to stay strong.
Bones respond to stress – in a good way! Weight-bearing and resistance exercises like stomping, jumping, and dancing help build bone mass. It’s all about graded exposure and progressive impact loading to safely stimulate bone growth.
Myth: Osteoporosis only affects women
Wrong! Bone health matters for everyone.
Yes, women are at a higher risk due to hormonal changes after menopause, but men aren’t off the hook. One in four people diagnosed with osteoporosis is male (Australian Institute of Health and Welfare, 2024).
Low testosterone, certain medications, and lifestyle factors can contribute to bone loss in men.
Myth: No pain means strong bones
If only it were that simple.
Osteoporosis is often called a silent disease because bone loss happens without symptoms. Most people don’t realise they have it until they experience a fracture from a minor fall – or even just bending or coughing.
The best way to check? A bone density scan (DXA) can assess your bone strength before it’s too late.
Myth: Osteoporosis is only a problem for older people
Think again.
Bone mass peaks in your 20s and 30s, and after that, it’s all about preserving what you’ve built. The stronger your bones are in your younger years, the lower your risk of osteoporosis later in life.
And while some bone loss is normal with age, poor diet, inactivity, smoking, and excessive alcohol can fast-track that decline. The best approach? Start early with good nutrition, strength training, and healthy lifestyle habits.
Myth: Taking calcium is enough
Calcium is important, but it’s not the whole story.
Your body also needs vitamin D to absorb calcium, plus weight-bearing and resistance exercises to signal your bones to grow stronger.
Other key factors? Protein intake, reducing smoking/alcohol, and maintaining hormonal balance. In some cases, medication may also be needed for optimal management.
Myth: Exercise is too risky if you have osteoporosis
Actually, NOT exercising is the riskier choice.
A safe, targeted exercise program can improve bone density, boost muscle strength, and enhance balance, all of which help prevent falls and fractures.
And here’s the best part – exercise can even improve bone density in some cases. The key is the right combination of weight-bearing, impact-loading, and resistance exercises designed to be safe and effective.
For more on exercise and treatment, read Osteoporosis treatment: your path to stronger bones.
Myth: A broken bone always means osteoporosis
Not necessarily.
While osteoporosis can increase fracture risk, not every broken bone means you have it. That said, if a minor fall results in a break, it’s a red flag worth investigating.
A DXA scan can assess your bone density, and looking at factors like family history, diet, and activity levels can help determine your risk.
Myth: Exercise can’t help with bone health
It’s one of the BEST things you can do!
Exercise strengthens bones, improves balance, and lowers fracture risk. The right types of movement – weight-bearing, impact, and resistance exercises – stimulate bone growth and maintain bone mass as you age.
And if you’re already receiving medical treatment? Exercise enhances the benefits of medications or injections.
So, what’s next?
At North West Physio Keperra, we’re serious about keeping you strong, steady, and supported. That’s why we’re introducing Bone Health Exercise Classes -tailored, expert-led sessions designed to help you move with confidence and protect your bones for the long haul.
Breaking the myths: the truth about bone health and exercise for Osteoporosis
If you’re ready to take control of your bone health and feel stronger than ever, let’s get moving! Contact us today or book online to find out more or book your spot in our next class.
Your bones will thank you.
By Tim
