REACH YOUR POTENTIAL

Understanding Osteoporosis What is Osteoporosis? Osteoporosis is the most common bone disease in the world. It causes bones to become weaker and more likely to break (fracture). It’s often called a "silent disease" because people usually don’t know they have it until they break a bone. Who Is Most at Risk? Older age: The risk increases as you get older. Gender: Up to 38% of women over 50 have osteoporosis. Around 3–8% of men over 60 are affected. Postmenopausal women are at the highest risk. Does Osteoporosis Hurt? Usually, no. You won’t feel any pain unless you’ve had a fracture. Common fracture sites include: Hip (neck of femur) Spine Wrist (radius) Upper arm (humerus) Sometimes, a small injury or fall can cause a big fracture, especially if your bones are very weak. What Does the Pain Feel Like (if there is a fracture)? Pain may be sharp or dull, and sometimes radiates to other areas. You might still not feel much pain, especially with spine fractures. Pain usually settles within 6 to 12 weeks. Nerve symptoms can occur if a fracture affects nearby nerves. How Does Osteoporosis Affect Daily Life? If no fracture has happened, you might feel completely fine. Some people become less active out of fear of falling, which can make bones and muscles even weaker. A walking aid (like a stick or frame) may help improve safety and confidence. Hip fractures, especially in older people, can lead to serious issues: 25% may need full-time care. 20% may pass away within a year due to complications. What Makes the Pain Worse or Better? Worse with: Putting weight on the area Certain joint positions After activity or by the end of the day Better with: Resting or avoiding weight on the area Sitting or lying in comfortable positions Usually not too bad in the morning How Is Osteoporosis Diagnosed? Often diagnosed by a bone scan (DXA), which checks your bone density. You may be referred for a scan if: You’ve had a fracture from a minor fall. You have risk factors for weak bones. A T-score from the scan shows: Between -1 and -2.5: Osteopenia (low bone mass) Less than -2.5: Osteoporosis Less than -2.5 plus fractures: Severe osteoporosis What Increases My Risk of Osteoporosis? Things you can’t change: Age Gender Family history Hormonal issues or other medical conditions Things you can change: Low body weight Smoking Heavy alcohol use Poor diet (especially low calcium and vitamin D) Lack of physical activity Certain medications (like long-term steroids) What Can Be Done About It? 1. Diet and Nutrition Eat a healthy, balanced diet. Make sure you’re getting enough calcium and vitamin D. Keep your body weight in a healthy range. 2. Exercise Aim for at least 30 minutes of activity, 5 days a week. Include weight-bearing and balance exercises to keep bones strong and prevent falls. The sooner you start, the more benefit you'll get. 3. Medications Some medications can help slow down bone loss or build new bone. Your doctor might suggest options like: Bisphosphonates Hormonal medications Calcium and vitamin D supplements 4. Fall Prevention Make your home safer (e.g., remove trip hazards, improve lighting). Use the right footwear and mobility aids if needed. Have your vision, balance, and strength checked regularly. Your physiotherapist may assess your walking and balance, and suggest helpful exercises or equipment. What’s the Outlook? The earlier it’s found, the better. You can take steps to slow bone loss and prevent fractures. There is no cure, but good treatment can help manage the condition. Fractures can be serious, especially in older adults—so it's important to act early and reduce risks. Need More Help? Talk to your GP or physiotherapist if: You’ve had a fall or fracture recently. You’re worried about your bone health. You’re at risk and want to know more about prevention.

We are lucky to have several places to exercise and stay active in Altona. Here are some popular options: Altona Beach: Altona Beach is a great place for outdoor activities and exercise. You can go for a run or a brisk walk along the beachside promenade. There are also facilities for swimming and water sports. Cherry Lake: Cherry Lake is an open park and lake area in Altona. It has walking and cycling paths around the lake, making it a perfect spot for jogging, cycling, or taking a leisurely stroll. Truganina Park (Including the 100 Steps): Truganina Park is a large green space with walking trails, a playground, and open areas for picnics and sports. It’s a great place to enjoy outdoor activities like jogging, playing sports, or doing bodyweight exercises. Altona Coastal Park: This park offers a natural environment with walking and cycling trails along the coast. It’s an ideal location for birdwatching, hiking, and enjoying the serene surroundings. Altona Sports Centre: If you prefer indoor exercise options, the Altona Sports Centre is a facility that offers various ways the participate in leading the community in social sports. Local Gyms and Fitness Centers: Altona also has several gyms and fitness centers where you can work out using various equipment and join group fitness classes. Running and Cycling Routes: Altona has plenty of sidewalks and streets suitable for running and cycling. Explore the neighborhood and find your preferred routes for outdoor exercise. The most popular is the yellow brick road which provides a safe path for people of all ages and levels of confidence. Remember to check the opening hours, availability, and any membership requirements for the specific exercise facilities you plan to visit in Altona. Additionally, consider the weather and personal preferences when choosing the best place to exercise or access physio services in Altona .