For the past few years, Alison has been attending our Shared Appointment classes, committing to a progressive strength and bone-loading exercise program alongside others with similar goals.

When she first joined us, Alison had recently been diagnosed with osteoporosis following an unexpected rib fracture. Like many people, she thought osteoporosis was something that only affected much older adults. Instead, she was left wondering whether another fracture could happen from something as simple as a fall or everyday activity.

Through a combination of appropriate medical management and consistent participation in her evidence-based exercise program, Alison increased her bone mineral density by 11%, improving her diagnosis from osteoporosis to osteopenia.

Osteoporosis is diagnosed when a DEXA scan T-score is -2.5 or lower, while osteopenia is classified as a T-score between -1.0 and -2.5. Although osteopenia still indicates lower-than-normal bone density, moving out of the osteoporosis range represents a meaningful improvement in bone health and a reduced risk of fracture.

Her journey is a reminder that while ageing can't be stopped, the right exercise, education and ongoing support can make a meaningful difference.

What is Osteoporosis?

Osteoporosis is a condition where bones become less dense and more fragile, increasing the risk of fractures. Osteopenia is an earlier stage of bone loss, where bone density is lower than normal but not yet severe enough to be classified as osteoporosis.

Many people believe that simply staying active is enough to protect their bones. While regular physical activity is important, not all exercise provides the stimulus needed to strengthen bone.

Research shows that bones respond best to specific, progressive resistance and impact exercise. Like muscles, bones need to be challenged appropriately to adapt and become stronger. The right exercise program should be tailored to your current strength, fitness and medical history.

For women, bone health begins long before menopause. The bone strength built during your 20s and 30s creates your peak bone mass—essentially your "bone bank" for later in life. After menopause, declining oestrogen levels accelerate bone loss, making maintaining bone density more challenging.

Around one in four Australian women over the age of 50 are living with osteoporosis, and many more have osteopenia. While some bone loss is a natural part of ageing, the right combination of exercise, nutrition and medical management can help support healthier bones.

"I Was Shocked"

What were your first thoughts when you were diagnosed with osteoporosis?

"I was quite surprised when I was diagnosed with osteoporosis. My biggest worry was that I would start breaking bones easily. I'd already experienced a rib fracture that seemed to happen out of the blue, and it was that unexpected fracture that led to my diagnosis. I worried that a fall, or even a simple everyday movement, might result in another broken bone. I also thought osteoporosis was something that only affected much older people, so I never expected to be diagnosed myself. Receiving the diagnosis was a real shock."

A Milestone Worth Celebrating

What does improving from osteoporosis to osteopenia mean to you?

"Seeing my diagnosis improve from osteoporosis to osteopenia has been a huge weight off my shoulders. It has given me confidence that the hard work I've put into looking after my health and wellbeing has made a real difference. While I know I still need to be mindful of my bone health, reaching this milestone has been incredibly encouraging and has shown me that positive lifestyle changes can make a meaningful difference."

Alison's Advice

What would you say to someone who has just been diagnosed with osteoporosis?

"If someone was newly diagnosed with osteoporosis, I'd tell them not to panic. Take the time to learn about the condition and understand what you're dealing with. With the right support, healthy lifestyle changes, exercise and appropriate treatment, you can make a real difference to your bone health and overall wellbeing. A diagnosis of osteoporosis doesn't have to define your future."

Ready to Invest in Your Bone Health?

Whether you've recently been diagnosed with osteoporosis or osteopenia, or you're simply looking to stay proactive, it's never too early—or too late—to start looking after your bones.

Alison's journey shows what can be achieved with consistency, evidence-based exercise and the right support. If you're concerned about your bone health, our Accredited Exercise Physiologists can assess your current strength, discuss your goals and develop an exercise program tailored to you. If appropriate, we'll also discuss whether our Shared Appointment classes are the right fit to help you build stronger bones in a supportive, motivating environment.

References

Watson SL, et al. Optimal resistance training parameters for improving bone mineral density in postmenopausal women: A systematic review and meta-analysis. Journal of Science and Medicine in Sport. 2025.

Howe TE, et al. Exercise for preventing and treating osteoporosis in postmenopausal women. Cochrane Database of Systematic Reviews.

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