World Osteoporosis Day - 20th October
Strong Bones Start Here: Celebrating World Osteoporosis Day with Jim’s Gym
Every year on 20 October, World Osteoporosis Day shines a light on bone health, raising awareness, sharing facts, and encouraging everyone to take small, positive steps to keep their bones strong.
At Jim’s Gym, we know that staying active is one of the best gifts you can give your body. So whether you’ve been diagnosed with osteoporosis, have risk factors, or simply want to look after your bones as you age, this one’s for you.
🦴 What is Osteoporosis?
Osteoporosis is a condition that causes bones to become weaker and more likely to break. It’s often linked to the ageing process. As we age, our bones naturally lose density and strength, but lifestyle factors like nutrition and regular movement can make a big difference in keeping them strong.
It’s surprisingly common; the Royal Osteoporosis Society estimates over 3 million people in the UK are living with it.
It’s often called a “silent condition” because you can’t feel your bones getting weaker, but the good news is there’s a lot you can do to protect them.
❓How to Check for It
If you’re worried about osteoporosis, speak to your GP. They may refer you for a bone density scan (DEXA scan), which measures your bone strength. You can also check your risk online through the Royal Osteoporosis Society’s “Know Your Risk” tool — a free and simple questionnaire.
👉 Check your risk on the ROS website
📏 How bone density is measured
The most accurate way to measure bone strength is with a DEXA scan (Dual-Energy X-ray Absorptiometry). It uses two low-dose X-ray beams to measure how much calcium and other minerals are in your bones, giving a clear picture of bone density. The result is shown as a T-score, which compares your bone strength to that of a healthy young adult. It’s quick, painless, and helps identify early signs of osteoporosis before a fracture happens.
🏃🏻♀️ How Exercise Helps Build Bone Density
One thing that doesn’t get talked about enough is how exercise can actually help build stronger bones.
When you move, especially during weight-bearing or impact exercises like walking, gentle marching, or strength training, you send a signal to your bones to stay strong.
Bones are living tissue. Just like muscles, they respond to the stress of movement by getting stronger. The small, safe forces placed on them encourage bone-forming cells (osteoblasts) to rebuild and thicken bone tissue.
That means it’s not just about avoiding bone loss, it’s about actively stimulating bone strength.
The Royal Osteoporosis Society confirms that impact exercise (such as walking, jogging, or gentle hopping) and resistance work (with bands or dumbbells) both play an important role in maintaining and improving bone density when included regularly and built up over time.
At Jim’s Gym, our workouts combine exactly these elements and always with options for all levels.
🥦 Nutrition for Healthy Bones
Exercise and nutrition work hand in hand. The NHS recommends focusing on:
Calcium-rich foods like dairy, leafy greens, almonds, and fortified alternatives
Vitamin D, which helps your body absorb calcium, from sunlight and foods such as oily fish and eggs
Protein, which supports both muscles and bones
Limiting alcohol and smoking, as both can speed up bone loss
What about collagen supplements?
Collagen is a natural protein that gives structure to bones, muscles, and connective tissue. Early research suggests that certain collagen peptides might help support bone density, particularly for post-menopausal women. However, the evidence is still emerging, and it’s not yet part of NHS or Royal Osteoporosis Society guidelines. If you’re considering a supplement, think of it as an addition, not a replacement, for regular movement, strength training, and a balanced diet rich in calcium and vitamin D.
At Jim’s Gym, we focus on the foundations that make the most significant difference: consistent movement, good nutrition, and a supportive community to help you stick with it.
💪🏻 What Helps Keep Bones Strong
Building stronger bones isn’t about big changes; it’s about consistent, everyday habits.
1. Move Regularly
The NHS and ROS both highlight that exercise is one of the best things you can do for bone health.
The ideal mix includes:
Weight-bearing exercise: walking, dancing, or low-impact aerobics.
Strength training: resistance bands or dumbbells to challenge muscles and bones.
Balance and coordination: to reduce falls and keep you steady.
Jim’s Gym combines all three in our live and on-demand classes, helping you move confidently and safely from home.
2. Eat for Bone Health
Bones need the right fuel.
Calcium builds bone structure — found in dairy, fortified milk alternatives, leafy greens, almonds, and tinned fish with bones.
Vitamin D helps your body absorb calcium. We get it from sunlight, but the NHS recommends a daily supplement in the UK between October and April.
Protein helps maintain muscle strength, which supports bone health. Include fish, eggs, beans, or pulses at each meal.
3. Lifestyle Habits that Help
Avoid smoking and keep alcohol within healthy limits.
Get regular eye checks and keep moving to reduce fall risk.
And most importantly, don’t fear exercise.
Common Myths (and the Truths Behind Them)
❌ “Only women get osteoporosis.”
✅ Both men and women can develop it, especially after 50.
❌ “Exercise makes it worse.”
✅ Safe, guided exercise strengthens bones, muscles, and confidence.
❌ “High-impact exercise is dangerous if you have osteoporosis.”
✅ Not all impact is bad. Gentle, controlled impact can actually stimulate bone growth and help maintain bone mass. The key is knowing your level and building gradually — something we focus on in every Jim’s Gym session.
At Jim’s Gym, we don’t scaremonger about movement — we celebrate it. There are infinite benefits to staying active, and every bit counts.
How Jim’s Gym Fits In
Jim’s Gym is built for people over 55 who want to stay active at home and have a bit of fun along the way.
Our members enjoy:
💪 Strength and balance sessions to protect bones
🏃🏻♀️ Cardio workouts for higher impact sessions to keep bones strong
🧘 Yoga and Pilates to improve flexibility and posture
🎨 Art and Book Clubs for creativity and connection
🥗 Monthly nutrition talks with NHS Dietitian Ian Thomas
Everything is online, supportive, and easy to follow, with seated options in many classes.
👉 Join Jim’s Gym today and start building stronger bones from home.
In Summary
As we mark World Osteoporosis Day, remember — strong bones mean freedom, independence, and confidence.
Regular movement, good nutrition, and consistent habits all help.
You don’t have to do it alone. Jim’s Gym is here to make staying active simple, super effective, and fun.
FAQ
What age should I start thinking about bone health?
It’s never too early or too late. Bone loss naturally speeds up after 50, so keeping active and eating well helps at any stage.
What exercises are best for osteoporosis?
A mix of weight-bearing, resistance, and balance exercises works best. Anything that puts pressure through your bones helps keep them strong, things like walking, jogging, squats, resistance band work, or the higher-impact steps you’ll find in some of our cardio sessions.
What does a DEXA scan show?
A DEXA scan measures how dense and strong your bones are. It gives a T-score comparing your bone density to that of a healthy young adult. Lower scores suggest weaker bones and a higher risk of osteoporosis.
Can I join Jim’s Gym if I have osteoporosis?
Absolutely. All our workouts include seated and standing options, so you can go at your own pace and feel supported every step of the way.
Our monthly membership is great for those just starting out or may need to take a break for a big adventure! The yearly option gives you two months FREE membership with a 30 day money back guarantee.