Supporting Bones and Joints: Exercise for Osteoarthritis & Osteoporosis

As we age, our bones and joints endure years of wear and tear. Osteoarthritis (OA) and osteoporosis are two of the most prevalent musculoskeletal conditions in older adults. OA affects 12–15% of people aged 25–74, and more than 70% of those aged 65 or older show radiographic signs of it¹. Osteoporosis leads to fragile bones, particularly in women after menopause, due to bone mass decreasing by 1.5–2.5% per year². But there is good news: targeted exercise can significantly ease symptoms and strengthen your skeleton.

Why Strength and Cardio Matter

A 2024 meta‑analysis of 27 randomised trials found that resistance training reduces pain, increases strength, and improves function in knee and hip OA compared with usual care³. The most effective programs lasted longer than four weeks and combined strength, cardiovascular, and balance training⁴.

In the realm of bone health, research shows that progressive resistance training for twelve weeks or more increases bone mineral density (BMD) at the hip by about 0.64% and at the spine by 0.62%, small but meaningful improvements in a condition where every percentage point counts⁵.

A more recent network meta‑analysis concluded that moderate‑intensity resistance training performed three days per week is optimal for improving lumbar‑spine and femoral‑neck BMD⁶. The same report emphasised that exercise, especially weight‑bearing and resistance activities, reduces falls and fractures, and should be intensified during periods of rapid bone loss⁷.

What This Means for You

If you or someone you care about is dealing with OA or osteoporosis, working with an accredited exercise physiologist is one of the best ways to manage these conditions. A well‑structured program will include:

• Strength training targeting muscles around the hips, knees, spine, and shoulders to improve joint stability and reduce pain.

• Weight‑bearing and balance exercises to stimulate bone growth and reduce fall risk.

• Low‑impact cardiovascular sessions to enhance endurance without overloading the joints.

By integrating these elements, you can maintain independence, enjoy daily activities more comfortably, and reduce the likelihood of fractures. Our Active For Life classes and one‑on‑one sessions incorporate these principles, helping you stay strong and move with confidence.

References

1. PMC – Osteoarthritis Prevalence - pmc.ncbi.nlm.nih.gov

2. Frontiers – Osteoporosis & Bone Loss - frontiersin.org

3. PMC – Exercise for OA (Meta‑Analysis) - pmc.ncbi.nlm.nih.gov

4. PMC – Combined Training Benefits - pmc.ncbi.nlm.nih.gov

5. PubMed – Resistance Training & Bone Density - pubmed.ncbi.nlm.nih.gov

6. Frontiers – Optimal Training Frequency - frontiersin.org

7. Frontiers – Reducing Falls & Fractures - frontiersin.org