Osteoporosis Myths Busted: Why Exercise is a Great Medicine for Your Bones

Have you ever been told to ‘be careful’ because you have osteoporosis? Many of my clients believe they need to avoid movement entirely—but that’s a myth! As a physiotherapist working with older adults, I help people with osteoporosis stay strong, active, and independent every day. Let’s bust some common myths about osteoporosis and exercise!

Osteoporosis is a condition that causes bones to lose density, making them weaker. It becomes more common as we age. Postmenopausal women are especially at risk due to hormonal changes.

In osteoporosis, bones become fragile, making fractures much more likely.   In osteoporosis, bone fractures can happen with relatively low trauma; these are called fragility fractures.  For example, a simple slip and fall from standing height could cause a forearm or hip fracture. Additionally, the bones of the spine become more vulnerable to compression fracture.  These compression fractures can sometimes cause severe back pain and make activities of daily living such as meal preparation, walking and sleeping very difficult.

That’s why it’s so important for seniors to understand osteoporosis and how to prevent fractures.  I am consistently surprised at how little information many of my clients have received regarding their diagnosis of osteoporosis.  There are some common misconceptions that I regularly “bust” to help my clients feel more comfortable and confident in their abilities.

Myth 1: “I’ll know if I have osteoporosis because I’ll feel it.”

Truth: Osteoporosis is often referred to as a silent disease.  Significant bone density loss can occur without any symptoms at all.  In fact, many people with a compression fracture in the spine have no pain at all.  However, as the condition worsens, further fractures create more dysfunction and more severe pain is likely.  Seniors should ensure they discuss bone mineral density (BMD) screening with their healthcare professional based on their age, personal and family health history.

Myth 2: “If I have osteoporosis, I should avoid exercise to prevent fractures.”

Truth: Proper movement strengthens bones and prevents falls.  A complete workout for someone with osteoporosis should include aerobic work (ie: walking), strengthening (ie: resistance training with weights or bands) and balance exercises.  By increasing overall fitness, muscle strength and stability, you can reduce the risk of falls and improve your posture; these are key factors in protecting bones from fragility (osteoporotic) fractures.

Myth 3: “Only high-impact activities help bone health.”

Truth: While high-impact activities like running and jumping can help maintain bone density, they aren’t the only way to strengthen bones. Resistance training, balance exercises, and functional movement also contribute to bone health. For those with osteoporosis (or other chronic health conditions), some high-impact exercises may need modifications. A physiotherapist can help you determine which activities are safe and effective for you.

Myth 4: “The only risk with osteoporosis is bone fractures.”

Truth:  Although bone fractures are certainly a major problem when it comes to the impact of osteoporosis, it can influence a number of other health systems as well.  Due to their uncertainty regarding the safety of movement and pain associated with previous fragility factors, seniors with osteoporosis often start to withdraw from many of their physical and social activities.  The physical impact of this can mean reduced cardiovascular health (increasing the risk of heart attack or stroke).   Reduced physical activity also tends to lead to weight gain and can contribute to the onset of chronic conditions like type 2 diabetes.  In addition to these physical health impacts, the pain and limitations imposed by osteoporosis as it progresses can also take a toll on seniors’ mental health.

Myth 5: “Physiotherapy is only for people with fractures.”

Truth: Guidance from a physiotherapist can play a major role in seniors’ prevention and long-term management of osteoporosis.  Physiotherapists are highly trained in the underlying pathology of osteoporosis to understand safe and unsafe movements.  We are also skilled in the prescription of all kinds of exercise (aerobic, strengthening, balance and mobility).  When physiotherapists combine these two skills for clients with osteoporosis, it allows their clients to live more fully; feeling more comfortable and confident in the activities they choose for work and play.

Osteoporosis doesn’t mean you have to stop moving—in fact, it’s quite the opposite! The right exercise program can help keep you strong and independent. If you’re unsure where to start, consider speaking with a physiotherapist and asking your doctor about a bone density test. Stay strong, stay active, and take charge of your bone health!