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Observed every year on October 20th, World Osteoporosis Day raises awareness about osteoporosis prevention, early diagnosis, and fracture prevention. This year’s theme, “Build, Protect, Strengthen Your Bones for Life,” reminds us that bone health deserves attention at every stage of life. Osteoporosis may be a silent condition, but its impact on strength, mobility, and independence can be significant. For women navigating perimenopause and menopause, protecting bone health is an especially important part of long-term wellness.
Menopause and Your Bones.
Estrogen plays an important role in maintaining bone strength. As estrogen levels decline during the menopause transition, bone loss can accelerate, increasing the risk of osteopenia and osteoporosis. Osteoporosis often develops without noticeable symptoms until a fracture occurs. That is why understanding your risk, discussing bone density screening with your healthcare provider, and incorporating appropriate exercise into your routine are so important. There are meaningful steps you can take to support your bones, maintain muscle strength, and preserve confidence in everyday movement.
Can Exercise Really Strengthen Your Bones?
For many people diagnosed with Osteoporosis, exercise can feel intimidating. You may have been told to be careful, avoid heavy lifting or stay away from impact activities. Research suggests that the right type of exercise can make a meaningful difference. The landmark LIFTMOR trial (Lifting Intervention for Training Muscle and Osteoporosis Rehabilitation) published in the Journal of Bone and Mineral Research challenged the traditional belief that women with low bone mass should avoid heavy resistance exercise. Published in 2018, the randomized controlled trial studied postmenopausal women with osteopenia or osteoporosis. Participants completed an eight-month program of twice-weekly, 30-minute sessions of supervised high-intensity resistance and impact training. The researchers found improvements in lumbar spine bone mineral density, some measures of hip bone health, and physical function compared with a low-intensity home exercise program. Few adverse events were reported under the study’s closely supervised conditions. It highlights the potential benefits of appropriately prescribed resistance and impact exercise. Rather than avoiding strength training out of fear, women may benefit from learning how to load their bones safely and progressively.
Where Does Pelvic Health Physical Therapy Fit In?
You might wonder what osteoporosis has to do with pelvic floor physical therapy. More than you might think. Pelvic health physical therapy addresses the muscles and movement patterns that support bladder and bowel control, sexual function, pelvic organ support, and everyday activities. These functions can become particularly relevant during midlife, when hormonal changes, pelvic floor symptoms, and changes in strength may occur together.
A pelvic health physical therapist can help you:
- Build strength with confidence. Develop an individualized approach to resistance exercise that considers your pelvic floor function, mobility, and physical goals.
- Coordinate breathing and pressure management. Learn strategies for managing abdominal pressure during lifting and other challenging movements, particularly if you experience urinary leakage, pelvic heaviness, or prolapse symptoms.
- Improve balance and functional movement. Work on the strength, coordination, and movement skills that support everyday activities and help reduce fall risk.
- Understand your body during menopause. Address pelvic floor symptoms and movement concerns that may otherwise make you hesitant to exercise.
Pelvic health physical therapy does not replace osteoporosis medical care or a comprehensive bone-loading program. Instead, it can be a valuable part of a broader approach to maintaining strength, function, and quality of life.
This World Osteoporosis Day, consider taking four practical steps:
1. Know your risk. Discuss your personal and family history, menopause status, and need for bone density testing with your healthcare provider.
2. Prioritize strength. Incorporate appropriate resistance and weight-bearing exercise into your routine.
3. Support your bones with nutrition. Aim for adequate calcium, vitamin D, and protein based on your individual needs.
4. Seek individualized guidance. If pelvic floor symptoms, pain, or fear of injury are keeping you from exercising, a physical therapy evaluation may help you find a suitable way forward.
Bone health is about more than a number on a bone density scan. It is about maintaining the strength and confidence to lift, walk, travel, play with your grandchildren, pursue your favorite activities, and remain independent as you age.
At our pelvic health physical therapy clinic, we believe women deserve care that considers the whole person—not just an individual symptom or life stage. By bringing together pelvic health, movement education, and an understanding of menopause-related changes, we can help women make informed decisions about their health and physical well-being.
This World Osteoporosis Day, take a step toward stronger bones, a stronger body, and a more active future. It is never too early—or too late—to invest in your bone health.
Need help? Contact us at Activcore Physical Therapy to schedule an appointment.
REFERENCES:
International Osteoporosis Foundation. World Osteoporosis Day 2026.
Watson SL, et al. 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. 2018;33(2):211–220.
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