Building Bones, Building Strength
Why Your Skeleton Matters as Much as Your Muscles
10/10/2025
Written by Emily Perkins
Did you know that poor bone health, and the ‘silent disease’ of osteoporosis, is expected to lead to one fracture every 30 seconds by 2033 for millions of Australians aged 50+?
Osteoporosis is a condition that makes bones weak and fragile. Osteopenia refers to lower-than-normal bone density, which can sometimes progress to osteoporosis if not addressed. It's a common misconception that fragile bones are a problem later in life, however younger people can also develop weak bones. Approximately one in two women and one in three men over the age of 50 will experience an osteoporosis-related fracture in their lifetime.
What does this mean for you?
If you’re not already, it’s time to start focusing on building bone strength! Maintaining healthy bones is important for general health, to remain mobile and independent, prevent injury and support performance.
How can nutrition help?
Healthy bones require adequate levels of calcium, vitamin D and exercise. Vitamin D is needed to absorb calcium from the intestine to support healthy bones. Vitamin D also plays a role in supporting the growth and maintenance of the skeleton and regulating calcium levels in the blood. Protein is essential for building and maintaining muscle, which helps you stay active. It also prevents muscle loss, a factor that’s linked to bone loss.
What exercises should I be doing?
Weight-bearing Impact
Exercise done on your feet while you bear your own weight and land rapidly and firmly is highly beneficial. Examples: jumping, jogging, skipping, stair climbing, as well as specific sports (e.g. basketball, netball, dancing.)
Resistance Training
Resistance training involves lifting or moving weights, with intensity gradually increasing over time. Examples include deadlifts, squats and overhead presses. Aim for at least two 30 to 45-minute progressive resistance training sessions per week. Exercises should focus on the major muscle groups that support the spine, hips, knees and calves.
Balance and Mobility
Challenging your balance is key for staying active and reducing the risk of falls, which can lead to fractures. Simple exercises like standing on one leg, walking heel-to-toe, or stepping over obstacles, can help strengthen the muscles and coordination needed for everyday movement. Aim for 3–4 sessions per week, gradually increasing the difficulty as you improve.
Get in touch with the Phase 1 team to explore the safest, most effective options for your bone-building goals - or join in on our new Bone Building classes with Helen Constantinou. Send us a message for more information.
