Just Been Diagnosed With Osteoporosis ? - 7 Things You Should Do Next

Hearing the words “You have osteoporosis” can come as a real shock. You may feel worried about breaking a bone, unsure whether it’s safe to exercise, or wondering what the future holds.

The good news is that a diagnosis doesn’t mean you have to stop doing the things you enjoy. In fact, the right type of exercise is one of the most effective ways to help protect your bones, improve your balance and reduce your risk of falls.

As a personal trainer specialising in exercise for long-term health conditions, including osteoporosis and osteopenia, I help people build strength, confidence and independence through safe, evidence-based exercise.

Here are seven important steps to take after an osteoporosis diagnosis.

1. Don’t panic

Many people live active, fulfilling lives with osteoporosis. While the condition increases your risk of fractures, there is a lot you can do to improve your bone health and reduce your risk.

Think of your diagnosis as an opportunity to take positive action rather than a reason to avoid activity.

2. Keep moving

One of the biggest mistakes people make is becoming less active because they’re afraid of falling or breaking a bone.

Unfortunately, avoiding movement often leads to weaker muscles, poorer balance and an even greater risk of falls.

Regular physical activity helps maintain strength, mobility and confidence.

3. Choose the right exercises

Not all exercise has the same effect on bone health.

Research shows that the most beneficial programme usually includes:

• Progressive strength training

• Weight-bearing exercise

• Balance training

• Functional movements that help with everyday life

Your programme should always be tailored to your health, previous injuries, medical history and current fitness level.

Wall press ups can help strengthen the bones in the wrist

4. Learn which movements may need adapting

Having osteoporosis doesn’t mean exercise is dangerous, but some movements may need modifying, particularly if you have osteoporosis affecting your spine.

For some people this may include avoiding repeated loaded spinal flexion or high-impact activities until they’ve been assessed by a suitably qualified professional.

Rather than avoiding exercise altogether, it’s about learning how to move safely and confidently.

5. Look beyond your bones

Strong muscles protect your bones.

Improving your leg strength, posture, coordination and balance can significantly reduce your risk of falling, which is one of the biggest causes of fractures in later life.

A well-designed exercise programme should help you feel stronger in everyday activities such as climbing stairs, lifting shopping, getting up from the floor and walking on uneven ground.

6. Make exercise part of your lifestyle

Bone health isn’t improved by exercising for a couple of weeks.

The greatest benefits come from exercising consistently over months and years.

Finding an enjoyable programme that fits your lifestyle is far more important than following the latest fitness trend.

Incorporating exercise into your routine, a woman enjoys a sunny stroll while walking three dogs along a modern urban walkway.

7. Get expert guidance

Everyone’s osteoporosis is different.

Your age, fracture history, medical conditions, medications and previous activity levels all influence the type of exercise that’s right for you.

Working with a qualified professional can help you exercise safely, build confidence and progress at the right pace.

How I can help

My Build Better Bones programme is designed for people with osteoporosis or osteopenia who want to stay active, improve their strength and balance, and reduce their risk of falls.

Whether you’ve recently been diagnosed or simply want reassurance that you’re exercising safely, I’ll create a programme that’s tailored to your needs and goals.

Sessions are available from my private studio near Stevenage, welcoming clients from Hitchin, Knebworth, Letchworth, Baldock, Hertford and across Hertfordshire. Online consultations are also available throughout the UK.

If you’d like to find out whether the programme is right for you, I’d love to hear from you. You can learn more on my Build Better Bones page or get in touch to arrange an initial consultation.

Related reading

If you’ve just been diagnosed with osteoporosis, you may also find these topics helpful:

• Do I need to stop exercising if I have osteoporosis?

• Diet & exercise in managing osteoporosis p.2

• Diet & exercise in managing osteoporosis p.1

Ready to invest in your health? I can provide individual support, accountability and a programme designed specifically for you. If you’d like to become stronger, move better and build sustainable healthy habits, get in touch to find out more.