Osteoporosis is a condition that affects many women, particularly during and after menopause. Although it is commonly linked with ageing, osteoporosis is not something women must simply accept as they get older.

Recent research has demonstrated strength training is essential to combat progression of the condition, however, how to safely and appropriately load your body, particularly when you are dealing with multiple other health conditions, can be confusing and stressful. It is possible to take positive, practical steps to protect bone health and move with greater confidence.

At Be In Blossom, we support women through every stage of life with physiotherapy-led programs that focus on building strength, improving balance and lowering the risk of injury in a very individualised manner. Our new Build My Bones class has been thoughtfully developed to help women manage their bone health proactively, and exercise safely in the presence of conditions such as prolapse, arthritis, or back pain.  

What Is Osteoporosis?

Osteoporosis is a condition where bones lose density and strength, becoming more fragile and more likely to fracture. This happens when bone breakdown occurs faster than bone rebuilding.

The challenge with osteoporosis is that it is often called a “silent condition”. Many people do not realise they have low bone density until they experience a fracture from a minor fall or everyday activity.

Common fracture areas include:

• The spine

• The hip

• The wrist

For many women, a fracture can significantly impact independence, confidence and quality of life.

Who Is Most at Risk

Osteoporosis can affect individuals at any stage of life, but women are at a higher risk, particularly after menopause, when hormonal changes can lead to a decline in bone density. Several factors may increase a person’s likelihood of developing osteoporosis, including:

• Menopause or early menopause

• Family history of osteoporosis

• Low levels of physical activity

• Previous fractures from low-impact falls

• Certain medications, such as long-term corticosteroids
  
  

Understanding your risk early allows you to take proactive steps before fractures occur. 

How Osteoporosis Is Managed in Australia

Australian clinical guidelines recommend a combined approach to osteoporosis management, focusing on lifestyle, exercise and medical care where required.

Diagnosis commonly involves a DXA scan to measure bone mineral density, alongside an assessment of fracture risk. Your GP may also review nutrition, medications and overall health.

Exercise: A Critical Part of Bone Protection

Exercise is one of the most effective, evidence-based strategies for managing osteoporosis and reducing fracture risk. Importantly, not all exercise is suitable for people with low bone density.

Australian recommendations support:

• Progressive resistance training (2-3 X / week)

• Weight-bearing exercises (most days of the week)

• Balance and posture training
  Supervised programs tailored to individual needs

This is where physiotherapy-led programs play a vital role.

Why Targeted Exercise Matters for Osteoporosis

Walking and general fitness activities are beneficial for overall health, but they are not enough on their own to protect bone density.

Targeted strength and balance training:

• Stimulates bone tissue to maintain or improve density

• Improves muscle strength to support joints and posture

• Reduces fall risk by improving balance and coordination

• Builds confidence in everyday movement
  
  

For women with osteoporosis or osteopenia, correct technique and appropriate progression are essential for safety and effectiveness.

Be In Blossom’s Osteoporosis-Focused Service

Be In Blossom has introduced a specialised osteoporosis and bone-health program designed specifically for women who want to take control of their bone health in a safe and supported way.

This service is ideal for women who:

• Have been diagnosed with osteoporosis or osteopenia

• Are post-menopausal and want to protect their bones

• Have concerns about balance, posture or falls

• Want expert guidance rather than generic gym programs

What Makes This Program Different

• Physiotherapist-led sessions, grounded in Australian clinical guidelines

• Small group or personalised settings for close supervision

• Focus on strength, posture and balance rather than high-risk movements

• Exercises adapted to individual conditions and abilities

• A supportive, women-only environment

This program complements medical care and empowers women to move safely, confidently and effectively.

Taking a Proactive Approach to Bone Health

Osteoporosis does not mean giving up the activities you enjoy. With the right support, women can stay strong, active and independent well into later life.

Early intervention, education and appropriate exercise can make a meaningful difference to bone strength, posture and overall wellbeing.

If you have concerns about bone health or want to take preventative action, speaking with a physiotherapist experienced in women’s health is an excellent place to start. 

Ready to Support Your Bone Health?

Be In Blossom’s new osteoporosis-focused service is designed to help women feel stronger, steadier and more confident in their bodies.

To learn more or enquire about whether this program is right for you, contact Be In Blossom or speak with your GP about a referral.