Women’s Health — all lessons
Anatomy and Physiology
Pelvic floor anatomyUnderstanding the menstrual cyclePhysiological changes before and after pregnancyLife-Stage and Hormonal Conditions
MenopauseOsteoporosisPCOSThyroid disordersHormonal imbalance: what exercise can and cannot doExercise guidelines: step-by-step prescriptionPrenatal Exercise
Contraindications and precautions of prenatal exercisePrenatal exercise prescriptionFirst trimester: strengthening and stretchingSecond trimester: strengthening and stretchingThird trimester: strengthening and stretchingPostnatal Exercise
Postnatal evaluation and abdominal rehabilitationBenefits of postnatal exercise for mother and childPostnatal risks and contraindicationsC-section: post-op management and precautionsPostnatal exercise prescriptionOsteoporosis
Osteoporosis and osteopenia — diagnosis, fracture risk, and evidence-based exercise including high-intensity resistance and impact training with safe spinal strategies.
Learning objectives
- Define osteoporosis and osteopenia
- Summarise evidence for exercise on bone and fracture risk
- Prescribe resistance, impact and balance training safely
- Apply spine-sparing strategies for vertebral fracture risk
Before this lesson
Why this matters
Osteoporotic fractures cause major disability. Exercise builds bone, strength and balance.
Definitions
| Category | T-score |
|---|---|
| Normal | ≥ −1.0 |
| Osteopenia | −1.0 to −2.5 |
| Osteoporosis | ≤ −2.5 |
Evidence
- Supervised high-intensity resistance and impact training (e.g., 5 × 5 at ~85% 1RM, plus jumping) improved bone density in postmenopausal women with low bone mass [watson2018].
- Optimal prescriptions combine progressive resistance, impact and balance [daly2019].
- Too Fit To Fracture: resistance at least 2 days/week, balance training, and spine-sparing strategies [giangregorio2014].
Spine-sparing strategies
Hinge rather than round; avoid loaded sit-ups and rapid twisting; use neutral-spine lifting.
Progression
Start with technique and moderate loads, progress to heavier loads and impact as tolerated and cleared.
Common mistakes and misconceptions
Case study
A 60-year-old with osteopenia completes 8 months of supervised deadlifts, squats, presses and jumps. Her strength rises and her doctor reports stable bone density.
Further learning: video lessons
Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.
Osteoporosis
pelvic-health physiotherapists and women’s health clinicians (search)
You will understand: osteoporosis
Why: Clinician-led content; verify the specific video.
Exercise guidelines explained
professional bodies (search, e.g. ACOG, CSEP, RCOG)
You will understand: current guideline recommendations
Why: Clinician-led content; verify the specific video.
Knowledge check
Knowledge check · 0/5
1. Osteoporosis T-score is…
2. The LIFTMOR trial used…
3. Too Fit To Fracture recommends…
4. An exercise to avoid or modify with vertebral fracture risk is…
5. Falls prevention matters because…
Short-answer & application questions
- Design a 12-week bone programme for osteopenia.
- List spine-sparing alternatives.
- Plan balance progressions.
Key takeaways
- Osteoporosis is defined by a bone density T-score of −2.5 or lower; osteopenia is between −1 and −2.5.
- Progressive resistance and impact training can improve bone density in suitable people.
- Balance training reduces falls, a key cause of fractures.
- For vertebral fracture risk, avoid repetitive or loaded end-range spinal flexion and twisting.
Connected topics
Balance, mobility and fall prevention
geriatric fitnessResistance and power training for sarcopenia
References
- Watson SL, Weeks BK, Weis LJ, et al. (2018). High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: the LIFTMOR randomized controlled trial. Journal of Bone and Mineral Research, 33(2):211–220. doi:10.1002/jbmr.3284 RCT check pending
- Giangregorio LM, Papaioannou A, Macintyre NJ, et al. (2014). Too Fit To Fracture: exercise recommendations for individuals with osteoporosis or osteoporotic vertebral fracture. Osteoporosis International, 25(3):821–835. Guideline check pending
- Daly RM, Dalla Via J, Duckham RL, Fraser SF, Helge EW (2019). Exercise for the prevention of osteoporosis in postmenopausal women: an evidence-based guide to the optimal prescription. Brazilian Journal of Physical Therapy, 23(2):170–180. Narrative review check pending
Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.