Bone Health Classes

Bone density typically starts to decline from around the age of 30-35 and accelerates later in life. Osteopenia and osteoporosis are terms that refer to this decline in bone density. Osteopenia, the milder loss of bone density, is seen in 77% of Australia’s over 50s population. Osteoporosis, referring to more severe bone density loss, is present in 1.2 million Australians. This accounts for 15% of Australia.

The gradual loss of bone density increases the risk of fractures and can reduce a person’s independence and confidence. In Australia in 2023, there was a fracture every 2.7 minutes, generating nearly 193,500 fragility fractures a year. Statistics show that 1 in 2 women and 1 in 3 men over the age of 60 will experience an osteoporotic fracture.

Resistance training is one of the best methods to prevent and manage osteopenia and osteoporosis. It stimulates bone growth and improves stability to prevent falls.

At SPS, we offer a gym-based strength program tailored to individual comorbidities, injury history, and current exercise capacity. Clients with a complex history, active injury, or those new to resistance training may benefit from a short course of 1:1 sessions prior to commencing.

Exercises may include:

• Predominantly standing-based strength work
• Plyometric training (e.g., jumping/landing mechanics)
• Avoidance of excessive loaded combined spinal movements where appropriate
• Progressive exposure to higher resistance and lower repetitions
• Balance and proprioceptive training