Bones & Brawn – How to Improve Bone Density and Prevent Osteoporosis

Strong bones mean a strong life. As we age, bone health becomes more important than ever — not only to reduce the risk of fractures but to keep doing the things you love without fear.

If you’ve been told you have osteopenia or osteoporosis, or you’re concerned about your bone density, the good news is there’s a lot you can do to protect and improve your bones.

What is Bone Health?

Bone health refers to the strength, density, and structure of your bones. The stronger your bones, the less likely they are to break.

Inside your bones lies the trabeculae (spongy bone) — a honeycomb-like structure that gives your bones strength. This density is measured by a DEXA scan, which your GP can refer you for.

What Happens to Our Bones as We Age?

From midlife onwards, it’s normal for bone density to decline.

• Osteopenia is the early stage of bone density loss.

• If left unmanaged, it can progress to osteoporosis, significantly increasing your risk of fractures from simple falls or even minor impacts.

How to Improve Bone Density and Reduce Fracture Risk

1. Exercise for Bone Health

Research shows that the best exercise for bone density is not just walking — it’s a combination of:

• Strength training

• Weight-bearing impact activities

• Balance and coordination exercises

Working with a physiotherapist ensures your program is:

• Safe for your current bone health status

• Designed to target the areas most at risk (hips, spine, wrists)

• Done consistently for best results (2–3 sessions per week)

💡 At Life Performance Health, our physiotherapists create tailored “Bones & Brawn” programs to help you safely build bone density and strength.

2. Nutrition for Strong Bones

An accredited dietitian can help you:

• Ensure you’re getting enough calcium and vitamin D

• Support your exercise program with the right nutrition

• Make simple dietary changes to protect your bones for the long term

3. Medical Options

If required, your GP may recommend medications such as:

• Prolia – monthly injection

• Fosamax – weekly tablet

These can slow bone loss and, in some cases, help rebuild bone density.

Start Your Bones & Brawn Program

If you’re new to strength training, have osteoporosis, or simply want expert guidance, our Bones & Brawn small group exercise classes are the safest and most effective way to get started. ✅ Run by qualified physiotherapists ✅ Safe, supportive, and tailored to your needs ✅ Available at all three Life Performance Health clinics

Ready to Strengthen Your Bones?

📅 Book your Bone Health Assessment today and start your personalised “Bones & Brawn” program.

📍 In Stride Health – Ascot Vale