20/10/2025
Today is !
Your Bones matter. Whether you’re 18 or 80, your bones are living tissue that respond to what you do — and exercise is one of the strongest tools to keep them strong and resilient.
The condition is often called a “silent disease” — you may not know you’re losing bone strength until a fracture happens and it is too late.
💪 Why it matters
Globally, 1 in 3 women and 1 in 5 men aged 50+ will experience an osteoporotic fracture in their remaining lifetime.
Australia alone, osteoporosis affects over 1.2 million people and results in over 173,000 broken bones each year.
🏋️♀️🏋️♀️🏋️♀️Exercise: Your bone-boosting power house.
Not all workouts impact your bones the same way — here’s what works best:
1. Weight-bearing / impact-loading exercises
These are activities done while standing up, where your bones and muscles work against gravity. They stimulate bone-building by creating loads that bones respond too. Think: Court sports, jumping, dancing, hopping - higher the impact the better bone response but this exercise comes with caution for people with Osteoporosis, Osteoarthritis, other injuries or have never really completed this type of impact before.
2. Muscle-strengthening / resistance training
Moves where your muscles work against resistance (weights, bands, your body-weight) are excellent for bone health — because when muscles pull on bones, the bones adapt and get stronger. Examples: squats, lunges, push-ups, deadlifts This all needs to be heavy weight - think 4-8 Reps and HARD WORK!
3. Balance & posture work
Since fractures often happen from falls, improving balance and posture is a critical piece of bone-health strategy. Type of Balance Exercises. Static balance, dynamic, yoga, Tai Chi, Pilates.
🔹 How often / what dose?
Aim for 30-40 minutes, 3-4 days a week of combined weight bearing + resistance work.
Resistance/strength training: 2–3 days per week on non-consecutive days. And progress to heavy to get the bone changes.
Balance & posture work: 2–3 days a week.
Not sure your Bone Density.... Get it checked.
Not Sure where to Start with a Resistance program... We can help and guide you to find the best plan and best program for you to start. As supervised and guided programs are the best if your living with Low Bone Density.
Also make sure you combine exercise with bone-healthy nutrition (adequate calcium, vitamin D, protein) and lifestyle (no smoking, moderate alcohol, safe home to prevent falls).
Today, let’s commit to moving for our bones. Whether it’s a 10-minute impact session, a Gym based session, or a balance challenge — every step counts.
Tag a friend, share your favourite bone-strong move, and let’s support each other in building stronger bones for life.
