Building Stronger Bones: How Resistance Training Can Help Prevent Osteoporosis

In this post, we’ll explore the risks of low bone density, the benefits of resistance training for bone health, and how Surrey Hills Physiotherapy can support you on your journey to stronger bones.

Understanding Low Bone Density and Its Risks

Osteoporosis is a condition that weakens bones, making them more fragile and increasing the risk of fractures, especially in the spine, hips, and wrists. It occurs when the body loses too much bone, makes too little bone, or both. As bones become less dense, they can break more easily.

Low bone density, known as osteopenia, is often a precursor to osteoporosis. Several risk factors contribute to declining bone health, including:

• Age: Bone density peaks in our 20s, then naturally declines as we age.
• Gender: Women are more likely to develop osteoporosis, particularly after menopause due to a decrease in oestrogen levels.
• Family history: Genetics play a role—if your parents or grandparents had osteoporosis, you may be at higher risk.
• Lifestyle factors: Smoking, excessive alcohol consumption, poor diet, and lack of physical activity can all contribute to weakened bones.

The good news is that lifestyle modifications, especially exercise, can significantly improve bone density and overall bone health.

The Power of Resistance Training for Bone Health

One of the most effective ways to prevent or manage osteoporosis is through resistance training. This type of exercise involves working your muscles against an external force, such as weights, or even your own bodyweight.

Resistance training promotes bone health by applying controlled stress to your bones. This stress stimulates the bone tissue to rebuild and become stronger, a process called bone remodeling. Over time, regular resistance exercise can help maintain or increase bone density, reducing the risk of fractures.

Here are a few reasons why resistance training is particularly beneficial for bone health:

• Weight-bearing: compound large joint movements apply force to the bones in your legs, hips, and spine, encouraging these areas to strengthen.
• Targeted improvement: Unlike cardiovascular exercise, resistance training focuses specifically on building muscle and bone strength, making it a more direct way to combat bone density loss.
• Versatility: You can start with low resistance and gradually increase the challenge as your strength improves, making it suitable for individuals of all fitness levels.

How Surrey Hills Physiotherapy Can Help

At Surrey Hills Physiotherapy, we understand that maintaining bone health is a key component of healthy aging and preventing osteoporosis. Our physiotherapists are experienced in designing personalised resistance training programs via the Onero program™ that are tailored to your unique needs.

Whether you’re dealing with osteopenia, osteoporosis, or simply want to take a proactive approach to bone health, we can help you develop a safe and effective exercise routine. We focus on exercises that:

•  Target areas most vulnerable to fractures, such as the hips, spine, and wrists.
• Are easy to incorporate into daily life, ensuring long-term consistency.
• Gradually progress in intensity, allowing you to safely build strength and bone density.

Our programs combine the latest research with hands-on physiotherapy expertise to provide support for every stage of your bone health journey.

Take Action on World Osteoporosis Day

This World Osteoporosis Day, take charge of your bone health. If you’re concerned about low bone density or want to learn more about how resistance training can benefit you, book an appointment at Surrey Hills Physiotherapy. We’ll work with you to create a plan that helps you stay active, strong, and fracture-free.

Preventing osteoporosis starts today — let us guide you on your path to better bone health!