Osteoporosis affects in 1 three women and one in five men over the age of 50 world wide (International Osteoporosis Foundation 2025). Osteoporosis is responsible for millions of fractures per year. It is caused by decreased bone mass which causes bones to become weak and brittle and increases the risk of fractures. The stage before osteoporosis is termed “osteopenia” where the bone density is reduced but to a lesser extent than osteoporosis.
Bones are a living tissue and are in a constant state of renewal where new bone is made and old bone is being broken down. When we are younger, the body can generate new bone faster the old bone breaking down. This process slows after 30 years old and as people age, bone mass is lost faster than it can be created. A combination of age related changes, poor nutrition, lack of physical activity can gradually decrease bone mass at 1% per year after age of 40. (Harvest Health Publishing, Harvard Medical School 2024). As bones become more fragile, they are more susceptible to fractures and more likely to break from minor falls, trips and even things with less stress/weight such as bending over to put pants on or tie a shoelace. Interestingly osteoporosis is also a key risk factor to developing vertigo from BPPV (i.e crystals).
Risk Factors
There are a number of risk factors that increases the likelihood of developing osteoporosis. Some include
- Gender: women are more likely to develop osteoporosis
- Age: risk increases as you get older
- Family History
- Hormonal factors (thyroid problems)
- Dietary factors (i.e low calcium, vitamin D)
- Lifestyle (sedentary lifestyle, excessive alcohol consumption)
What can be done?
There is strong evidence showing that strength and resistance training can slow down bone loss and in cases even build more bone to prevent osteoporosis. Activities such as walking, although good for cardiovascular health does not have provide the impact and resistance required to make bones grow stronger. It is recommended resistance training be completed minimum 2-3x/week. Exercises should be in weight bearing positions and have adequate load to promote bone growth. During weight bearing resistance training, the muscles and tendons tug and apply tension and stress to bones in a safe manner. Over time, this will stimulate the bones to produce more bone tissue in response to the loading resulting in stronger, denser bones.
What Equip are doing about it!
We are currently running semi-private 1 hour strength, balance and bones class 3x/week. This will be supervised by one of our physiotherapists. Exercises include resistance weight bearing training with emphasis on strength and progressive overload combined with balance and stability exercises. This is aimed to reduce falls risk, improve mobility, balance and bone health so you can age well!
If you are interested, please contact our team or book online under “Strength, Balance and Bones Initial Assessment”
References
https://www.osteoporosis.foundation/health-professionals/about-osteoporosis/epidemiology
John Ma
Senior Physiotherapist