Have you ever wondered how strong your bones really are?
As we get older, our bones naturally lose some of their density. For some people, this can lead to osteopenia or osteoporosis, increasing the risk of fractures following a fall or even a minor accident.
The good news is that there are ways to protect your bone health, maintain your strength and keep doing the things you enjoy.
Osteopenia vs Osteoporosis: What's the Difference?
Although general fluid retention, chronic venous insufficiency and lymphoedema can all cause swelling in the legs, each condition affects the body differently.
1. General Fluid Retention (Peripheral Oedema)
Our bones are constantly breaking down and rebuilding. As we age, this process changes, and bone density can gradually decrease.
There are two common stages of bone loss:
Osteopenia: Bone density is lower than normal, but not low enough to be classified as osteoporosis.
Osteoporosis: Bones become weaker and more fragile, increasing the risk of fractures.
A GP can recommend a DEXA scan to measure bone density. Results are generally classified using a T-score:
-1.0 or above: Normal bone density
Between -1.0 and -2.5: Osteopenia
-2.5 or below: Osteoporosis
One important thing to remember is that bone loss often happens without noticeable symptoms. However, changes such as loss of height, a stooped posture or unexplained recurring back pain should be discussed with your GP.
Why Is Early Detection So Important?
You don't need to wait for a fall or fracture before taking action.
Identifying reduced bone density early allows you to explore appropriate treatment, improve your lifestyle habits and take steps to protect your mobility.
This is particularly important because fractures, especially around the hips and spine, can significantly affect walking ability, confidence and independence.
Can Osteoporosis Be Managed?
Yes! Managing osteoporosis often involves a combination of medical treatment, nutrition and appropriate exercise.
Your GP may recommend medication such as:
Bisphosphonates (Tablets or Annual Infusions): Medications that slow down bone breakdown and help preserve bone density.
Prolia (Denosumab Injections): An injection generally given every six months to reduce bone breakdown.
These treatments aren't suitable for everyone, so your doctor will recommend the most appropriate option based on your individual circumstances.
If you're prescribed Prolia, it's particularly important not to delay or stop injections without discussing a treatment plan with your doctor.
How Exercise and Physiotherapy Help Protect Your Bones
Bones respond to movement. When muscles contract and place appropriate forces through bones, they provide a stimulus that helps support bone strength.
While gentle walks and swimming are beneficial for general health, strength training and weight-bearing exercises can provide additional benefits for maintaining bone health.
A physiotherapist can help develop a safe, personalised program focusing on three key areas:
Targeted Strength Training: Exercises such as chair squats, sit-to-stands and step-ups help strengthen the muscles around the hips and legs while supporting everyday movement.
Balance and Falls Prevention: Practising supported single-leg standing, heel-to-toe walking and side-stepping can help improve stability, coordination and confidence when moving around.
Safe Everyday Movement: Learning how to bend through the hips and knees, rather than repeatedly rounding the lower back, can help reduce unnecessary strain when lifting groceries, laundry baskets or other household items.
A Tale of Two Paths: Why Early Action Matters
Consider two different experiences.
The Reactive Path: An active 78-year-old woman was unaware she had severe osteoporosis. After tripping on a garden step, she fractured her hip and spent weeks in hospital and rehabilitation. Regaining her walking confidence took many months of hard work.
The Proactive Path: A man in his early 70s was diagnosed with osteopenia following a routine bone density scan. He began regular strength and balance exercises at home. When he later slipped on a wet path, his improved strength and balance helped him recover his footing and avoid a serious injury.
These examples highlight why identifying bone loss early and maintaining strength and balance can make a meaningful difference. Individual outcomes will vary, but taking a proactive approach is worthwhile.
Everyday Steps to Protect Your Bone Health
Alongside appropriate exercise and medical management, a few everyday habits can help support stronger bones and reduce your risk of falls:
Eat well: Include calcium-rich foods and ensure adequate vitamin D.
Stay active: Regular movement and strength exercises help maintain muscle function.
Make your home safer: Keep walkways clear, improve lighting and remove potential tripping hazards.
Follow medical advice: Attend recommended DEXA scans and discuss suitable treatment options with your GP.
Small, consistent changes can help protect your bone health and support your independence as you get older.
Take Charge of Your Bone Health Today
Thinning bones don't have to be an inevitable part of growing older. Whether you're looking to protect your own mobility or support an ageing parent, taking action today can help reduce the risk of a life-changing fall tomorrow.
Ready to build strength, improve your balance and stay confident on your feet?
Speak with your GP about whether a DEXA scan is appropriate, and consider getting in touch with our team to arrange an in-home physiotherapy assessment.
At Your Health Your Way, we'll work with you to develop a safe, personalised strength and balance program in the comfort of your own home, helping you stay active, independent and confident on your feet.
References
Healthdirect Australia. Osteoporosis – Causes, Symptoms, Diagnosis and Treatments
Healthdirect Australia. Osteopenia
Healthdirect Australia. Bone Density Scan
Healthy Bones Australia. Osteopenia and Bone Health
Wong, P. et al. (2025). 2024 RACGP and Healthy Bones Australia Guideline for Osteoporosis Management and Fracture Prevention. Medical Journal of Australia.