Osteoporosis is a condition where bone strength, bone density and bone quality become compromised. This causes the bone to become weaker and less dense, which can increase the risk of fractures. Osteopenia, a precursor to osteoporosis, indicates lower than normal bone density but not low enough to be classified as osteoporosis. 

Low bone mass density means that your bones are not as strong as they should be. Bones with low density have less mineral content, making them weaker and more likely to break. Bone density can be measured using a test called a DEXA scan, which compares your bone mineral density to healthy levels. If your bone density is reduced but not low enough to be osteoporosis, it’s called osteopenia. If it’s very low, it’s called osteoporosis.

There are an estimated 6.3 million Australians with low bone density, including 1.2 million with osteoporosis. The prevalence of osteopenia or osteoporosis in Australia increases significantly with age, affecting 20% of people aged 75 and over (RACGP) (NPS Australia) (Trusted Health Advice).

Early detection and management of osteoporosis are crucial in preventing fractures and maintaining bone health. Adopting a healthy lifestyle, incorporating specific weight-bearing exercises, and following medical advice can significantly improve outcomes for individuals with osteoporosis. By understanding the risk factors and engaging in preventive strategies, you can better protect your bone health and quality of life.

What Is The Difference Between Osteoporosis & Osteopenia?

Osteopenia vs osteoporosis: Both involve reduced bone density, but they represent different stages of bone weakening:

• Osteopenia: This is the precursor to osteoporosis. It indicates that bone density is below normal but not low enough to be classified as osteoporosis. People with osteopenia have a higher risk of developing osteoporosis.
• Osteoporosis: This condition is more severe compared to Osteopenia, making bones more fragile and prone to fractures.

Causes Of Osteoporosis, Osteopenia And Low Bone Density

Osteoporosis is often called the “silent disease” because it typically progresses without any symptoms until a fracture occurs.

Low bone density, including Osteoporosis and Osteopenia, can be caused by various factors. These are usually separated into two categories: modifiable causes (things you can change) and non-modifiable causes (things you can’t change).

Modifiable Causes

• Insufficient Calcium or Vitamin D Intake: Calcium and vitamin D are essential for bone health, and insufficient levels can contribute to bone weakening.
• Sedentary Lifestyle: Insufficient physical activity, especially weight-bearing exercises, can weaken bones.
• Smoking: Tobacco use contributes to weak bones and increases the risk of fractures.
• Excessive Alcohol Consumption: Drinking too much alcohol can interfere with the balance of calcium in the body, reducing bone density.

Non-modifiable Causes

• Age: Bone density naturally decreases with age, particularly after age 50
• Gender: Females are more likely to develop osteoporosis than males, especially post-menopause due to lower oestrogen levels, which protect bone density.
• Genetics: A family history of osteoporosis can increase the risk.
• Health Conditions: Certain conditions, such as rheumatoid arthritis, thyroid disorders, and celiac disease, can affect bone health.

How To Manage Osteoporosis, Osteopenia, And Low Bone Density

Managing osteoporosis involves a combination of lifestyle changes, medical treatments, and exercise to maintain bone health and prevent fractures.

• Diet: Ensure adequate intake of calcium and vitamin D to support bone health.
• Exercise:
  • Weight-Bearing Exercises: Activities that involve walking, running and jumping help strengthen your bones and improve bone density. 
  • Muscle-Strengthening Exercises: Resistance training, such as lifting weights, helps strengthen muscles and bones.
  • Balance and Flexibility Exercises: Exercises that challenge your balance, can reduce the risk of falls and fractures.
• Medications: Bisphosphonates, hormone-related therapy, and other medications prescribed by healthcare professionals can help prevent bone loss and fractures. For more information on how medication can be used to manage osteoporosis, please consult your GP.
• Exercise health professionals – Physiotherapists and Exercise Physiologists:
  • Customised Exercise Programs: Exercise health professionals can design personalised exercise programs to improve bone density.
  • Education and Advice: In addition to helping with exercise, they can also help you learn more about the condition and provide guidance on safe movements or other techniques to reduce your risk of falling.
  • Fall Prevention: Making home modifications, such as removing tripping hazards, and alongside balance-improving exercises, can significantly reduce the risk of falls.

OsteoFit Program For Osteoporosis, Osteopenia And Low Bone Density

Move for Better Health’s Physiotherapists offer an OsteoFit program at our Malvern, Magill and Glenelg locations.

The OsteoFit program is specifically designed for those with Osteoporosis and Osteopenia, and those wanting to improve bone health. This is an excellent way to get started on an exercise program for improving bone density.

The OsteoFit program consists of: