Osteoporosis Exercise Program
Osteoporosis is a common condition that weakens bones and increases the risk of fractures, especially as we age. But the right type of exercise can significantly improve bone strength, stability and confidence. At Summit Health Group, our Osteoporosis Exercise Program is designed to help you build stronger bones, improve balance and maintain independence through safe, targeted and evidence-based movement.
Our Accredited Exercise Physiologists specialise in osteoporosis management and create personalised programs that support bone density, reduce fracture risk and enhance overall physical function. Whether you’ve recently been diagnosed with osteoporosis, are living with osteopenia, or want to prevent further bone loss, our structured exercise approach provides the guidance and support you need to move safely and confidently.
This program is ideal for older adults, people wanting to improve bone health, and individuals who prefer expert supervision to ensure exercises are performed correctly and safely.
Understanding Osteoporosis and Bone Health
Osteoporosis occurs when bone mineral density decreases, making bones thinner, more fragile and more prone to fractures. This can occur gradually and often without symptoms until a fracture happens. Osteopenia is the early stage of bone loss, where bone density is lower than normal but not yet at osteoporosis levels.
Exercise plays a crucial role in bone health. Research shows that targeted, weight-bearing and resistance-based exercises help:
- increase bone density
- slow bone loss
- strengthen muscles that support bones
- improve balance and stability
- reduce fall and fracture risk
- enhance posture and mobility
Our program ensures that every exercise you perform is safe, effective and clinically appropriate.
Who Is This Program For?
The Osteoporosis Exercise Program is ideal for individuals who:
- have been diagnosed with osteoporosis
- have osteopenia or low bone density
- want to reduce fracture risk
- wish to improve balance and stability
- want to strengthen muscles and improve posture
- are older adults seeking safe exercise options
- want to remain active and independent
- are unsure which exercises are safe for bone health
You do not need to be experienced in exercise — we guide you at your own pace.
Why Exercise Is Essential for Osteoporosis
Not all exercises are equal when it comes to building bone density. In fact, certain movements may be unsafe without proper supervision. That’s why working with an Exercise Physiologist is important.
Effective bone-strengthening exercise includes:
1. Resistance Training
Strength training helps stimulate bone growth by applying healthy stress to the skeleton.
2. Impact or Weight-Bearing Activities
Safe, controlled impact helps strengthen bones — such as step-downs, brisk walking or light plyometric work.
3. Balance Training
Improves stability, reduces fall risk, and protects bones from injury.
4. Postural Exercises
Helps reduce rounding of the upper back and improves spinal alignment.
5. Functional Strengthening
Supports daily movement like climbing stairs, bending, standing up and lifting safely.
Our program combines these elements into a safe, structured routine tailored to your bone density, mobility and comfort levels.
What to Expect in the Osteoporosis Exercise Program
Your journey begins with a thorough assessment where we review:
- your DEXA scan results (if available)
- balance and stability
- strength levels
- posture and movement patterns
- mobility and flexibility
- medical history
- fracture history
- daily lifestyle and activity levels
This helps us design a personalised plan specifically targeted to your needs.
Program Components
Resistance & Strength Training
Strengthening the muscles around the hips, spine and wrists is essential for protecting bone health. Exercises may include:
- squats and sit-to-stand variations
- step-ups
- leg presses and hip strengthening
- safe overhead or forward reaching strengthening
- resistance band and dumbbell exercises
- core and postural strengthening
Each exercise is tailored to your strength level to ensure safe progression.
Safe Impact-Based Exercises
Controlled impact helps stimulate bone-building cells. Your program may include:
- gentle hops or jumps (if appropriate)
- light stomping drills
- step-down impact training
- heel drops and bone-loading movements
These are only introduced if safe for your condition.
Balance & Fall Prevention Training
Falls pose a significant risk for people with osteoporosis. We focus on:
- single-leg balance
- weight-shifting drills
- stability training
- walking patterns and gait training
- postural alignment
Improved balance reduces the likelihood of falls, helping protect your bones.
Mobility & Flexibility Work
Gentle mobility exercises help reduce stiffness and maintain healthy joint movement. This supports proper alignment and prevents compensatory patterns that strain the spine or hips.
Education & Self-Management
Understanding your condition empowers you to stay active safely. We teach:
- safe movement and lifting techniques
- how to avoid risky bending or twisting
- how to use corrective posture
- ways to stay active at home
- strategies to build bone strength long term
Education is one of the most valuable parts of your program.
What Makes Our Program Different?
Summit Health Group takes a holistic, evidence-based and highly personalised approach to bone health.
Clinical Expertise
Our Exercise Physiologists are trained in managing osteoporosis safely and effectively.
Personalised Programs
Every exercise is chosen specifically for your bone density, fitness level and confidence.
Holistic Approach
We consider lifestyle, nutrition advice (general, not prescriptive), sleep and daily activity patterns.
Safe & Supportive Environment
Whether in-clinic or home-based, sessions are conducted with your comfort and safety in mind.
Flexible Delivery
Choose in-clinic, at-home or telehealth sessions depending on your needs.
Long-Term Results
We focus on sustainable improvements in bone strength, balance and overall wellbeing.
Is This Program Safe?
Yes — when supervised by a qualified Exercise Physiologist.
We ensure:
- no unsafe spinal flexion
- no high-risk twisting movements
- no uncontrolled impact
- appropriate resistance levels
- safe lifting techniques
- proper movement patterns
Your safety is our priority.
Common Questions About Osteoporosis Exercise
“Will exercise increase my risk of fractures?”
Not when guided properly — it reduces the risk over time.
“Do I need a DEXA scan?”
It is helpful but not essential; we can still design a safe program.
“What if I’ve never exercised before?”
Our program is designed for beginners — no prior experience needed.
“Can older adults do strength training?”
Absolutely. Older adults can safely build strength at any age under supervision.
“How long until I see improvements?”
Most people notice strength and balance improvements within weeks, with bone density changes occurring over months.
Why Choose Summit Health Group for Bone Health?
- Experienced Exercise Physiologists
- Evidence-based, safe bone-strengthening exercises
- Personalised progression
- Friendly, supportive environment
- Flexible session options
- Strong focus on fall and fracture prevention
- Clinicians who specialise in osteoporosis management
Your program is designed not just to build stronger bones, but to help you feel more confident in your daily life.
Start Your Osteoporosis Exercise Program
If you want to improve bone strength, reduce fracture risk and move with confidence, our Osteoporosis Exercise Program provides the expert support you need. Through personalised exercises and ongoing guidance, we help you build a stronger, safer and more active future.
Contact Summit Health Group today to book your first session and start your bone health journey.