As we age, strong bones are the foundation for staying active, independent, and doing the things we love — whether that’s gardening, playing with grandkids, or travelling without worry. But with age also comes a silent threat: osteoporosis and low bone density.
If you’ve been told your bones are getting weaker — or that you have osteopenia or osteoporosis — you might feel unsure about what to do next. Do you slow down? Avoid lifting things? Wait and see?
At Adaptive Physiotherapy & Massage in Booragoon, we believe there’s a better option. Targeted exercise, when guided properly, can actually strengthen your bones, improve your balance, and reduce your risk of falls and fractures. And it’s never too late to start.
Understanding Osteoporosis and Low Bone Density
Osteoporosis is a condition where bones become thin, brittle, and more prone to fractures. It often progresses without symptoms — until a fall or small accident leads to a major injury like a hip or wrist fracture.
Low bone density (also called osteopenia) is the stage before osteoporosis, and it’s just as important to address early.
The good news? Your bones aren’t static. Like muscles, bones respond to stress and load. With the right kind of movement and strengthening, bones can be preserved — and sometimes even rebuilt.
Why Physio-Guided Exercise Is So Important
While many people are told to “stay active,” that advice can feel vague — and sometimes even dangerous if you’re afraid of injury. That’s where working with a qualified physiotherapist makes all the difference.
At Adaptive Physiotherapy & Massage in Booragoon, our physios don’t just give you a list of exercises to do at home. We’re rehab-focused movement coaches who create structured, progressive, and safe exercise programs tailored specifically to your needs.
You get:
An individualised assessment
A progressive strength and balance plan
Close supervision and expert guidance
Support to build confidence and avoid injury
The Science: How Exercise Helps Strengthen Bones
Research consistently shows that weight-bearing and resistance-based exercises are the most effective at building and maintaining bone density. Here’s why:
Weight-bearing exercises like walking, squatting, or stair climbing load the bones, stimulating bone-building cells.
Resistance training (with bodyweight, dumbbells, or resistance bands) stresses bones and muscles in a good way — prompting adaptation.
Balance and stability training reduces the risk of falls — the biggest danger for people with osteoporosis.
The most effective programs don’t just involve random movement. They’re structured and progressive, targeting key areas like the hips, spine, and wrists — which are the most common fracture sites.
“But I’ve Never Done Strength Training Before…”
You’re not alone. Most of our clients in their 60s and 70s are new to strength training. Many have been told in the past to “take it easy” — and now feel unsure about how to start safely.
That’s why we created our Strong Bones Program.
Introducing the Strong Bones Program at Adaptive Physiotherapy & Massage
This isn’t a gym class or bootcamp. It’s a clinically designed, physiotherapist-led program created specifically for those with low bone density, osteoporosis, or those who want to take control before problems arise.
What makes it different:
Run by qualified physiotherapists or exercise physiologists with rehab and strength training experience
Small group size with individualised plans
Ongoing assessment and progress tracking
Focus on building strength, balance, and confidence
Supportive, welcoming environment — no loud gyms or pressure
Many of our participants say they feel stronger, more stable, and more confident after just a few weeks.
Real-Life Results from Booragoon Locals
Marie, 66, had early-stage osteoporosis and avoided lifting her grandkids. After 12 weeks in our Strong Bones Program, she’s regained strength and confidence — and now walks to the park with them twice a week.
John, 71, hadn’t done any exercise in years and was afraid of falling. After completing the program, he says, “I finally feel steady again — and I didn’t think that was possible.”
These are just a few examples of how targeted physio and guided movement can change lives.
Why Choose Adaptive Physiotherapy & Massage in Booragoon
We’re not a traditional clinic — and we’re certainly not a big-box gym.
Our approach blends the best of clinical physiotherapy and functional strength coaching, all in a calm, friendly space. You’ll work directly with experienced physios who understand the needs of people over 50 — especially when it comes to osteoporosis, low bone density, and postural changes.
We’re proud to support clients from Booragoon, Melville, Myaree, and surrounding suburbs who want to stay active, strong, and independent.
Take the First Step — It’s Not Too Late to Build Stronger Bones
Whether you’ve been recently diagnosed with osteoporosis or just want to stay ahead of the curve, you don’t have to go it alone.
The right guidance can make all the difference — and it starts with a conversation.
✅ Ready to feel stronger and steadier on your feet?
📍 Visit us at Adaptive Physiotherapy & Massage, Booragoon
📞 Call us on (08) 9468 3555
💻 Book Your Initial Consult & Assessment Online
