World Osteoporosis Day: Why Strong Bones Matter as We Age 20 October 2026

Tomomi Austin-Bailey

6 days ago

4 min read

We often think about keeping our muscles strong and our joints mobile, but how often do we think about the health of our bones? World Osteoporosis Day, held on 20 October each year, is a reminder that looking after our bones is just as important as looking after the rest of our body. The good news is that there are simple steps we can take to support bone health, whatever our age.

What Is Osteoporosis?

Osteoporosis is a condition in which bones become weaker and more fragile, increasing the risk of fractures. It is sometimes described as a silent condition because there are often no obvious symptoms until a bone breaks.

Common fracture sites include the wrist, hip and spine. These fractures can affect mobility, independence and quality of life, particularly as we get older. Although osteoporosis is more common in older adults and postmenopausal women, it can affect both men and women.

Why Does Menopause Matter?

Oestrogen plays an important role in maintaining bone strength. During and after menopause, oestrogen levels decline, which can accelerate bone loss. This means women may become more vulnerable to osteoporosis as they get older.

However, bone loss is not something we simply have to accept as an inevitable part of ageing. While we cannot control every risk factor, regular exercise, good nutrition and appropriate medical care can make a meaningful difference.

Exercise: One of the Best Things You Can Do for Your Bones

Bones are living tissues that respond to the demands placed upon them. Just as muscles adapt to exercise, bones respond to mechanical loading. Regular physical activity can help maintain bone strength and support healthy ageing. Two particularly important types of exercise are:

1. Weight-Bearing and Impact Exercise

These activities place forces through your bones, helping stimulate them to maintain their strength. Examples include:

Brisk walking and stair climbing
Dancing
Jogging or running
Tennis and other suitable impact activities

The appropriate level of impact depends on your current health, fitness and fracture risk.

2. Resistance and Strength Training

Strength training is not just about building muscles. When muscles contract, they pull on the bones to which they attach, creating forces that can help maintain or improve bone strength. Exercises such as squats, lunges, resistance-band exercises and lifting weights can all be beneficial. Strengthening the muscles around your hips, legs and spine can also improve stability and physical function.

The Royal Osteoporosis Society recommends strength exercises two to three times per week, with activities adapted to individual ability. You do not need to start with heavy weights. The key is to begin at an appropriate level and gradually progress as your strength and confidence improve.

For people with osteoporosis, particularly those with previous spinal fractures, exercises may need to be modified to reduce injury risk.

Don't Forget Balance

Preventing fractures is not only about strengthening bones. It is also about reducing the likelihood of falling. Balance exercises can help improve coordination, stability and confidence during everyday activities. Simple activities such as standing on one leg, practising controlled movements or taking part in Tai Chi may be useful, depending on your ability. Combining strength, balance and appropriate weight-bearing exercise is a valuable approach to maintaining independence as we age.

Calcium and Vitamin D: Important for Bone Health

Alongside exercise, good nutrition plays an essential role.

Calcium provides an important building block for bones. Good sources include dairy products, calcium-fortified alternatives, calcium-set tofu and certain green vegetables.

Vitamin D helps the body absorb calcium.

In the UK, the NHS recommends that adults consider taking 10 micrograms (400 IU) of vitamin D daily during autumn and winter. Some people may need supplements throughout the year.

A balanced diet containing adequate protein is also important for maintaining muscle and bone health.

How Can Osteopathy Help?

Osteopathy cannot reverse osteoporosis, but it may have a supportive role in helping people remain comfortable, mobile and physically active.

At Balance and Restore Osteopathy, treatment and advice are tailored to the individual, taking into account their medical history, physical abilities and goals.

This may include:

Assessing musculoskeletal discomfort and movement limitations
Supporting mobility and physical function
Providing appropriate exercise and strengthening advice
Helping people return to activities they enjoy
Recognising when further medical assessment or referral is needed

If osteoporosis is known or suspected, treatment techniques must be adapted to take bone fragility into account.

It is also important to remember that osteoporosis may require medical assessment and treatment. If you have concerns about your bone health, your GP can assess your fracture risk and consider whether a bone density scan is appropriate.

It's Never Too Late to Start

At any age, taking steps to look after your bones can help you stay active, healthy and independent. You do not have to change everything overnight. A regular walk, a few strengthening exercises or becoming more consistent with physical activity can be a good place to start.

Strong bones, strong muscles and good balance all contribute to helping us keep doing the things we love. This World Osteoporosis Day, why not take a moment to think about what you are doing for your bone health?