Avoid repeated or loaded forward bending of the spine, and rapid twisting under load. That includes sit-ups, toe touches, deep crunches, loaded rowing machines and some yoga and Pilates positions. These compress the front of the vertebrae, where compression fractures happen. Almost everything else can be adapted rather than removed, which is why technique coaching is part of the program.

Walking is good for your heart and general health, but it does not load bone hard enough to build density. Bone responds to strain that is heavier or faster than what it already handles daily. That means progressive resistance training and, where appropriate, impact work. Walking is best treated as a base you add loading to, not a bone program on its own.

High-intensity resistance and impact training can produce small increases in bone density at the hip and spine in some people, and can slow loss in others. The bigger and faster gain is in muscle strength and balance, which reduces how often you fall. Since most fractures happen during a fall, that matters as much as the density number.

Most Australian adults over 50 are advised to aim for around 1,300mg of calcium daily, ideally from food, plus adequate protein spread across meals [CONFIRM: current NHMRC figures to cite]. Many people fall short on both. Your dietitian works out your current intake, then adjusts meals before considering supplements, because absorption from food is generally better.

No, you can start without one, but a recent scan helps us set the right starting load and know which sites are most at risk. If you do not have one, your GP can arrange it, and Medicare covers scans for people who meet certain criteria. Bring any previous results so we can see the direction your density is heading.

No. A previous fracture is one of the strongest predictors of another, which makes it a reason to start rather than a reason to hold back. Your program begins with positions and loads your healed bone tolerates, then builds from there. Your exercise physiologist will coordinate with your GP or specialist if the fracture is recent.