04/01/2026
It’s a new year and I’m going to continue posting about subjects I think is relevant and helpful.
OSTEOPOROSIS
Health is something many people don’t think about until forced to — often after a fracture, a scan, or a conversation with a healthcare professional. As around 1 in 2 women have osteoporosis or osteopenia there will be a percentage of women/men in my classes that may or may not know they have it.
What are Osteopenia and Osteoporosis?
Osteopenia means bone density is lower than average, but not yet at the level of osteoporosis.
Osteoporosis means bones have become weaker and more fragile, increasing fracture risk.
Osteopenia does not mean you will definitely develop osteoporosis — it’s often an early warning sign and an opportunity to act.
How common is it?
Low bone density is very common.
Around 1 in 2 women and 1 in 5 men over the age of 50 will experience a fragility fracture in their lifetime
Bone loss accelerates after menopause due to changes in oestrogen
Many people are unaware they have osteoporosis until a fracture occurs
This is why education, screening, and appropriate movement matter so much.
Where does Osteoporosis affect the body?
Although bone loss is systemic (it affects the whole skeleton), fractures tend to occur in specific high-risk areas:
Spine (vertebrae) – compression fractures, loss of height, rounded posture
Hips – often following a fall and associated with longer recovery
Wrists – commonly fractured when catching a fall
Ribs – in more advanced cases
You may have osteoporosis in the spine but not yet in the hips, or vice versa — which is why individual assessment matters.
How do you know if you have osteoporosis?
The most accurate way to assess bone density is through a DEXA scan, which usually measures the hips and spine.
Results are given as a T-score:
Normal: above -1
Osteopenia: -1 to -2.5
Osteoporosis: below -2.5
Many people feel perfectly well, which is why osteoporosis is often referred to as a “silent condition.”
Signs and symptoms to be aware of
Often there are no obvious symptoms, but possible signs include:
Loss of height over time
Rounded upper back or stooped posture
Unexplained back pain
Fractures from minor falls or low-impact incidents
The DO’s for Osteoporosis & Osteopenia
Bone health is not about stopping movement — it’s about choosing the right kind of movement.
Focus on:
Regular, consistent exercise
Weight-bearing movement
Strength training to support bones
Balance and posture work
Controlled, mindful movement rather than force
In my classes, we prioritise alignment, stability, strength, and confidence — all key elements for long-term bone health.
The DON’Ts to be mindful of
Certain movements increase fracture risk, particularly for the spine.
Avoid or modify:
Repeated or forceful spinal flexion
Deep forward bending under load
Twisting combined with flexion
Fast, jerky or high-impact movements
Aggressive stretching at end range
Movement should feel supportive, not stressful.
Exercises that SUPPORT Bone Health
Helpful movement patterns include:
Standing work
Squats and sit-to-stand
Standing leg strength
Balance exercises
Upright functional movement
Supine and side-lying
Neutral spine core work
Bridges (small to moderate range)
Side-lying leg strength
Light resistance arm work
Prone (where appropriate)
Back body strengthening
Postural and upper back support
Gentle spinal extension
The focus is on hip strength, posture, balance, and confidence.
Exercises to avoid or modify if you have osteoporosis:
Roll-ups and roll-downs
Crunches and sit-ups
Deep spinal flexion stretches
Bicycle-style abdominal work
Russian twists or loaded rotation
The most important message
Bone health is not about fear or restriction.
With the right approach:
Movement becomes protective
Strength builds confidence
Posture improves function
Balance reduces fall risk
Consistency matters far more than intensity.
Final thought
With intelligent, well-structured Classes we can support bone strength, posture, balance, and confidence at every stage of life.
Hope you find this helpful 🥰🥰
