For the past two years, Alison has been attending our Shared Appointment classes, consistently participating in an individualised, progressive strength and bone-loading exercise program.

When she first joined us, Alison had recently been diagnosed with osteoporosis after an unexpected rib fracture. Like many people, she thought osteoporosis was something that only affected much older adults.

Over the past few years, Alison has consistently participated in an evidence-based strength and bone-loading exercise program. Her most recent DEXA scan (a bone density scan) showed an 11% increase in bone mineral density, improving her diagnosis from osteoporosis to osteopenia.

Alison's journey is a reminder that while we can't stop ageing, making positive lifestyle changes and following an evidence-based exercise program can make a meaningful difference.

What is Osteoporosis?

Osteoporosis is diagnosed when a DEXA scan T-score is -2.5 or lower. Osteopenia is classified as a T-score between -1.0 and -2.5. Moving from osteoporosis to osteopenia is a significant milestone, reflecting improved bone density and a lower risk of fracture.

Osteoporosis is a condition where bones become less dense and more fragile, increasing the risk of fractures.

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. That's why exercise should be individualised to your current strength, fitness and medical history.

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“Receiving the Diagnosis Was a Real Shock”

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 had already experienced a rib fracture that seemed to happen out of the blue. 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 with it myself. Receiving the diagnosis was a real shock."

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“A Huge Weight Off My Shoulders”

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 have put into looking after my health and well-being 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 have a meaningful impact."

“A Diagnosis of Osteoporosis Doesn't Have to Define Your Future”

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

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

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Ready to Invest in Your Bone Health?

Whether you've recently been diagnosed with osteoporosis or osteopenia, or simply want to be proactive about your bone health, it's never too early or too late to start.

Alison's journey shows what's possible with consistent, evidence-based and individualised exercise. If you're concerned about your bone health, our Exercise Physiologists can assess your strength, discuss your goals and develop a program tailored to you, including whether our Shared Appointment classes are the right fit.

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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