At Avanti Health Centre, we see firsthand how important bone health is for staying active, independent, and confident at any age. Whether you’re in your 30s looking to future-proof your health, or in your 70s wanting to stay strong and steady, our team of Accredited Exercise Physiologists are here to guide you.
These are the five most common bone health questions our members ask us, and how we answer them.
Think of your bones as your body’s scaffolding, they need the right building blocks and regular “maintenance work” to stay strong.
The essentials:
· Nutrition: Get enough calcium (for bone structure) and vitamin D (to help your body absorb calcium).
· Exercise: Weight-bearing and resistance training are gold-standard for bone strength. At Avanti, we use our HUR strength machines and supervised resistance sessions to safely load your bones and muscles. We also go the extra mile and provide the world-class Onero™ Bone Health program for dedicated support of your bone health (ask us how you can get involved in this program)
· Lifestyle habits: Avoid smoking, limit alcohol, and aim for a healthy body weight.
Our tip: Even if you’ve never done structured exercise before, it’s never too late. Our EP-led programs are designed to meet you exactly where you’re at.
Right now. Bone strength peaks between ages 18 and 25, but from your mid-30s onwards, we naturally lose a small amount each year. The good news? You can slow that loss, or even improve bone density, with the right approach.
We often see clients in their 40s, 50s, and beyond who’ve made huge gains after starting targeted resistance training in our centre. The key is progressive loading, gradually challenging your bones so they adapt and strengthen.
Maybe, but not always. The best source is food first: dairy, leafy greens, almonds, fish with edible bones (like salmon or sardines) for calcium, and safe sun exposure for vitamin D.
If you can’t meet your needs through diet or lifestyle, supplements can help — but we recommend checking with your GP first. Our EPs can also guide you on how much loading exercise you need alongside any dietary changes.
Osteoporosis is often called the “silent condition” because you might not feel anything until a fracture happens. Screening tools like a DEXA scan measure bone mineral density and give you a clear picture.
Risk factors include:
· Family history of osteoporosis
· Previous fractures from low-impact injuries
· Long-term steroid use
· Early menopause
· Certain chronic conditions
If you’re unsure, bring your medical history to one of our Initial Consultations, we’ll review your risk factors, recommend if a scan is needed, and create a personalised exercise plan.
Biggest threats:
· Smoking
· Excess alcohol
· Sedentary lifestyle
· Low calcium/vitamin D
· Certain medications (e.g., long-term corticosteroids, some reflux medications)
Best protectors:
· Weight-bearing exercise (walking, stair climbing, dancing)
· Resistance training such as our Onero™ Classes (weights, machines, bands, all available in our centre)
· Balance and stability training (we include this in our Steady Steps program to reduce falls risk)
· Good nutrition
· Safe sunlight exposure
Your Next Step at Avanti Health Centre
If you’re concerned about your bone health, or just want to keep it in peak condition, you may first wish to speak with your GP about your circumstances and then may see benefit from booking an Initial Assessment with one of our Accredited Exercise Physiologists. We’ll:
· Assess your current bone health and fall risk
· Design a safe, progressive program tailored to you
· Support you with ongoing supervision and encouragement
You don’t need to wait until you’ve had a fracture to act. The best time to start building stronger bones is today, and our friendly team is ready to help you do exactly that.
Call us or drop in to Avanti Health Centre to start your bone-strengthening journey.
Our specialised over-50s gym caters to all your fitness needs