What is Osteoporosis?

Osteoporosis is a condition in which bones lose their strength and are more likely to break, usually following a minor bump or fall. Broken bones are also referred to as ‘fractures’ (the words mean the same thing). Fractures that occur because of reduced bone strength are described as ‘fragility fractures’ and many of these will be caused by osteoporosis. One in two women and one in five men over the age of 50 experience fractures, mostly as a result of low bone strength. Although fragility fractures caused by osteoporosis can happen in various parts of the body, the wrists, hips and spine are the most commonly affected sites.

Osteoporosis is also a term used to describe low bone density as measured on a bone density (DXA) scan. This means your bones may have lost strength.

Osteoporosis Training - The Exercise plan tailored to you

Doing the right exercises plays a vital role in in treating and preventing Osteoporosis. We at Perfect Balance carefully select the right training plan to each individuals condition with one aim to improve your health and wellbeing.

Prior to your first session you will undergo a free health assessment on our Boditrax scanner, then with regular monitoring we will make sure you are heading in the right direction with the right training.

With a condition like Osteoporosis we do not believe in having 6,10,12 week training plans. This is simply an ongoing progression and something that has to be part of your daily lifestyle which becomes routine.

We encourage you to have a minimum two training sessions per week focusing on two aspects of training.

There are two types of osteoporosis training that are important for building and maintaining bone density, weight-bearing and muscle-strengthening exercises.

Weight-bearing Exercise – These exercises include activities that make you move against gravity while staying upright. Weight-bearing exercises can be high-impact or low-impact.

High-impact weight-bearing exercises help build bones and keep them strong. If you have broken a bone due to osteoporosis or are at risk of breaking a bone, you may need to avoid high-impact exercises.

Here At Perfect Balance we will guide you every step of the way.


Examples of high impact weight-bearing exercises.

  • Jogging/running

  • Jogging/running

  • Dancing

  • Gym class such as Boxercise or Aerobics
  • Tennis
  • Skipping


Low-impact weight-bearing exercises can also help keep bones strong and are a safe alternative if you cannot do high-impact exercises. Examples of low-impact weight-bearing exercises are,

  • Fast Walking

  • Cycling

  • X-Trainer
  • Stairmaster
  • Step machine

Muscle Strengthening Exercises

These exercises include activities where you move your body with a weight or some other resistance against gravity. This is also known as resistance training and include

  • Weight Training
  • Functional movements such as bodyweight squats and TRX exercises.

  • Using exercise bands
  • Stretching and core stability exercises.
  • Yoga and Pilates can also improve strength, balance and flexibility but certain positions may not be safe for people with osteoporosis or those at increased risk of broken bones in certain positions but we will quickly understand your bodies capabilities.


Our nutritionists at Perfect Balance have expert knowledge and experience in making sure your body is fuelling right. Along with the right training it’s very important you are getting all the necessary nutrients needed to support your bodies function.

Week one of training we will book you in for a 60 minute consultation with one of our nutritionists with catch ups every 5 to 6 weeks.

Meet the tools of our trade.

We pride ourselves on choosing some of the best equipment to be able to deliver our services and ensure that you see nothing but quality when it comes to your training needs.

Our team of trainers work together to encourage growth in their knowledge bases. So you can be sure if you want to get results, you are in expert hands.

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