Boosting Bone Strength: How Our Exercise Physiologists Help Manage Osteopenia

Osteopenia refers to having a bone density that is lower than average and is often an early warning sign for weakening bones. Although it’s not as severe as osteoporosis, osteopenia can increase your risk of fractures from falls or sudden forceful movements.

The good news: With a tailored exercise program, you can improve bone density, enhance strength, and reduce the risk of developing osteoporosis. Our exercise physiologists are skilled in creating safe, effective exercise plans to help clients with osteopenia strengthen bones, support balance, and reduce fracture risk.

How Exercise Physiology Can Help Your Bone Strength

Exercise physiology offers a unique approach to bone health. Our exercise physiologists create programs that target bone strength, address any balance issues that could increase fall risk, and consider each individual’s needs. Research shows that with a dedicated exercise plan and the right guidance, clients can see positive changes in bone density within 6-12 months. While this timeline might seem long, it’s a small commitment compared to the years over which bone mass naturally decreases.1,2

Our Approach to Supporting Bone Health with Osteopenia

To support bone health in osteopenia, we focus on a variety of exercises and education, each tailored to stimulate bone cells and minimise the risk of injury:

• Education on Bone-Safe Movements: We educate clients on movements to avoid when managing osteopenia. For example, picking up heavy items with a rounded spine or performing repetitive forward bending exercises can strain bones, increasing the risk of vertebral fractures.
• Weight Bearing and Impact Exercises: Low impact activities like brisk walking, stair climbing, and even dancing apply slight, consistent force to bones, encouraging osteoblast activity (bone-building cells) and supporting bone density improvement over time.
• Progressive Resistance Training: By adding resistance with weights, bands, or body weight, our exercise physiologists help clients safely build muscle strength and bone density. Strong muscles serve as a support system for bones, reducing the risk of fractures and improving overall physical function.
• Balance and Coordination Drills: Because osteopenia can heighten fall risk, we incorporate balance exercises like standing leg lifts, tandem walking, and head turning drills to improve stability and reduce the likelihood of falls.
• Postural Strengthening: Good posture is essential for reducing strain on bones, particularly in the spine. Our therapists guide clients through exercises that strengthen the core and back, helping support an upright posture that’s crucial for bone health as we age.
• Supplements and Nutrition Support: Many people with osteopenia benefit from supplements like Vitamin D, Calcium, and Vitamin K-2 which support bone building. Combined with exercise, these nutrients optimise bone health. Consult with your doctor for personalised advice on supplement dosage and timing.
• Medication Support: Some clients with osteopenia may benefit from medications like Denosumab injections or bisphosphonates. We recommend discussing these options with your doctor, who can guide you on the most suitable treatment. While these medications can support bone health, they work best alongside a regular, targeted exercise program designed to strengthen bones.

Why Work with Our Exercise Physiologists for Osteopenia?

Our exercise physiologists follow a proven approach, and our treatment plans for osteopenia typically include:

1. Tailored Progression: Osteopenia requires a careful approach to avoid overstressing bones. Our team designs programs that start at an appropriate level, with gradual progression that strengthens bones safely.
2. Education and Skill Building: Beyond exercise, we empower clients with techniques and lifestyle changes that help them manage osteopenia effectively. This education supports long term bone health and confidence in daily activities.
3. Individualised Exercise Selection: We understand that everyone has unique needs based on their bone density, health status, and goals. Our exercise physiologists assess each client’s condition, strengths, and preferences, creating a plan that aligns with their individual requirements.
4. Continuous Monitoring and Adjustments: Our team closely tracks each client’s progress, adjusting the exercise program as needed to account for any health or activity level changes.

What If Pain Stops You From Exercising?

For clients with previous injuries, pain can make exercise challenging. Our mobile physiotherapists can visit you, assess the source of discomfort, and develop a treatment plan to address it. Once the pain is managed, they work closely with our exercise physiologists to transition you into a bone strengthening program safely.

Start Building Stronger Bones with Expert Support

At MoveImprove, our exercise physiologists help clients with osteopenia to strengthen bones, improve balance, and promote independence. Are you ready to take proactive steps towards healthier bones? Contact us today to schedule a consultation and learn how our approach can make a difference in your bone health journey!

References

1. Watson, S, et al. (2019). High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. DOI: 10.1002/jbmr.3659.
2. Kitagawa, T, et al. (2018). A Comparison Of Different Exercise Intensities For Improving Bone Mineral Density In Postmenopausal Women With Osteoporosis: A Systematic Review and Meta-Analysis. DOI: 10.1016/j.bonr.2022.101631.