Exercise for Low Bone Density

A grandmother, mother and daughter

Regular exercise is recommended both to maintain bone density, and to improve it in those with low bone density (osteopenia and osteoporosis).

Many people think that walking will be enough to help their bone density. Unfortunately the evidence suggests walking alone is not enough. To improve bone density, you need to do exercise which stresses the bones and forces them to “remodel” or reshape themselves with more strength.

What kind of exercise is recommended to improve bone density?

  • High impact exercises such as brisk walking, jogging, jumping and sports involving lots of change in direction (netball, tennis, dancing) are good at building muscle and bone strength.
  • Progressive resistance exercises (weight training) at high load is also recommended to increase muscle and bone strength.
  • Exercise to improve balance is recommended to reduce the risk of falls. Exercise needs to be regular (at least 3 times a week) and maintained to be effective.

Those with severe low bone density (osteoporosis) should also avoid some kinds of exercises – anything involving bending or twisting with load should be avoided, as these activities can increase the risk of spinal fracture.

A Women’s Health Physiotherapist can give you advice or set an exercise program for you to help improve and maintain bone density. Those with osteoporosis will still need medical management as well.

Next Steps

Contact Us for more information on how a Women’s Health Physiotherapist can help you with these problems.

Make A Booking or call us on 8132 0566, or 0404 296 069 to see a Women’s Health Physiotherapist about your condition.

About Us

Jenny Phillips is a Titled Continence and Women’s Health Physiotherapist. She offers skilled advice and management for all types of pelvic floor and pre- and post-natal problems.

Life Cycle Physiotherapy also offers exercise classes and 1:1 exercise sessions for women at all stages of life, including pregnancy and postnatal classes.

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Level 1, 18 Dequetteville Tce, Kent Town, South Australia 5067
+61 8 8132 0566
92 Carrington St, Adelaide, SA 5000
+61 404 296 069

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