World Osteoporosis Day: Building and protecting bone health at every age

We often take our bones for granted, without realising how much we can do to influence our bone strength, density and long-term health. Bone is living tissue that changes throughout life, and the habits and health factors that shape it start early and continue well into older age.

World Osteoporosis Day is held on Tuesday 20 October 2026. This year’s campaign from the International Osteoporosis Foundation carries a message that fits every stage of life: Build, Protect, Strengthen Your Bones for Life.¹

What is osteoporosis?

Osteoporosis is a condition in which bones become thinner, weaker and more fragile, so they break more easily. Fractures, or broken bones, most commonly affect the hip, spine and wrist.

A fracture linked to osteoporosis is often described as a minimal trauma fracture. This is a break caused by a fall from a standing height or less, or a bump that would not usually break a healthy bone.⁴

In 2021–22, there were around 105,000 hospitalisations for minimal trauma fractures among Australians aged 45 and over, and more than one in four of these were hip fractures. Women experienced these fractures at about twice the rate of men.³

Osteoporosis is more common in women and in older people, but it is not limited to them. Men can develop osteoporosis too, and some medical conditions and medicines can affect bone health at younger ages.^2,3

Osteoporosis is more common than many people realise. Healthy Bones Australia estimates that 1.2 million Australians have osteoporosis and a further 6.3 million have low bone density. Around two in three Australians aged over 50 are affected by one or the other, and poor bone health contributes to more than 183,000 broken bones each year.²

Because osteoporosis often develops without obvious symptoms, many people may not know they have it until they sustain a fracture. Rather than asking, “Am I old enough to worry about my bones?”, a more useful question is: “What can I do now to support my bone health, and are there any risk factors I should discuss with my GP?”

How does bone health change throughout life?

Your body constantly breaks down old bone and builds new bone. In early life, building outpaces breakdown. Later, the balance gradually shifts.

• Childhood and teenage years: building a strong foundation. Bones grow rapidly. A nutritious diet and regular active play and sport help young people build bone strength for later life.
• Young adulthood: reaching peak bone mass. Most people reach their peak bone mass, the most bone they will have, in early adulthood. The habits formed in these years can support bone health for decades.
• Midlife: paying attention to changes. Bone density gradually declines with age. For women, bone loss can speed up around menopause. Men also lose bone strength with age, usually more gradually.
• Later life: protecting strength and preventing falls. Keeping muscles strong and balance steady becomes especially important, because many fractures follow a fall.

These are general patterns rather than a timetable. Family history, medical conditions and some medicines can affect bone health at any age.

Women’s health: why menopause matters for your bones

Oestrogen helps maintain bone strength. As oestrogen levels fall around menopause, bone density can decline more quickly.

Women who experience early or premature menopause may begin losing bone density sooner, which can increase their risk of osteoporosis earlier in life.⁴

If you are approaching menopause or have been through it, consider making bone health part of your next GP conversation. This is particularly relevant if menopause happened before age 45, or if you have other risk factors described below.

What can increase your risk?

Some risk factors cannot be changed, while others can be managed. Factors that may increase the risk of osteoporosis include:^2,4

• increasing age
• being female, particularly after menopause
• a family history of osteoporosis, or a parent who has broken a hip
• a previous fracture after a minor fall or injury
• early menopause, or low oestrogen or testosterone levels
• long-term use of certain medicines, such as corticosteroids
• medical conditions that affect hormones, absorption of nutrients or inflammation
• low calcium intake or low vitamin D levels
• smoking, excessive alcohol use and low levels of physical activity.

Having one or more risk factors does not mean you will develop osteoporosis. It does mean the topic is worth raising with your GP.

What can you do for your bones?

Make calcium-rich foods part of your day

Calcium is the main building block of bone. Most adults need around 1,000 mg a day. This increases to 1,300 mg a day for women over 50 and men over 70.⁵

Dairy foods such as milk, yoghurt and cheese are familiar sources, and two to three serves a day help many people meet their needs. Other sources include firm tofu, canned fish with edible bones such as sardines or salmon, green leafy vegetables, almonds and calcium-fortified foods.⁵

If you are unsure whether you are getting enough, speak with your GP or a dietitian before starting a supplement. Supplements are most useful for people whose intake from food is low.⁴

Get the vitamin D advice that is right for you

Vitamin D helps your body absorb calcium. For most Australians, the main source is sunlight rather than food.⁶

In Australia, vitamin D needs to be balanced with sun protection. When the UV Index is 3 or above, sun protection is recommended when outdoors for more than a few minutes. The time needed for vitamin D varies with the season, where you live, and your skin type, and the SunSmart app can help.⁶

People who spend most of their time indoors, have naturally darker skin, cover most of their skin, have certain medical conditions or are older and housebound may be more likely to have low vitamin D. If this applies to you, ask your GP whether a check or supplement is appropriate.⁶

Keep moving, with the right mix of exercise

Regular exercise supports bone and muscle strength, and balance training can reduce the chance of falling. Current Australian guidance for people over 50 highlights:^4,7

• resistance training, such as weights or resistance bands, at least twice a week, progressing over time
• weight-bearing impact exercise, such as brisk walking with some jogging, skipping, stair climbing or dancing, on most days
• balance training, such as standing on one leg or tai chi, which becomes increasingly important with age
• less time sitting for long periods.

The right programme depends on your fitness and health. If you have osteoporosis or have previously broken a bone, a supervised programme with a physiotherapist or exercise physiologist is recommended.⁷

When should you speak to your GP?

You do not need to wait for a fracture. Consider booking an appointment to discuss your bone health if you:

• are over 50 and have broken a bone after a minor fall or injury
• have had repeated falls or feel unsteady on your feet
• went through menopause before age 45
• have a parent who broke a hip or a family history of osteoporosis
• take, or have taken, long-term corticosteroids or other medicines that can affect bone
• have a medical condition that may affect bone health
• are aged 70 or over and have not discussed your bone health before.

Australian guidelines recommend that anyone over 50 who breaks a bone after minimal trauma should be assessed for osteoporosis.⁴

What is a bone density scan?

A bone density scan, also called a DEXA scan, is a quick, painless type of X-ray that measures bone density, usually at the hip and lower spine.

Australian guidelines do not recommend routine bone density screening for everyone. Instead, your GP will consider your age, risk factors and overall fracture risk to decide whether a scan is useful for you.⁴

Medicare rebates are available for bone density scans in specific circumstances. These include an initial scan for people aged 70 and over, people who have had a minimal trauma fracture, and people with certain conditions or treatments, such as prolonged corticosteroid use or early menopause. How often you can repeat a scan also depends on your results and circumstances.⁸

Your GP can explain whether you are eligible. Your consultation is billed separately, so ask the imaging provider about any possible out-of-pocket cost when booking.

Before your appointment

A little preparation can help you get more from the conversation.

1. Find out whether a parent, brother or sister has had osteoporosis or a hip fracture.
2. Make a note of any broken bones you have had as an adult and how they happened.
3. Bring a list of your current and past medicines, including any supplements.
4. Think about your usual diet, time spent outdoors and physical activity.
5. If you are curious about your risk, the Know Your Bones online self-assessment from Healthy Bones Australia and the Garvan Institute can help you prepare questions for your GP.⁹

Start with a conversation

Bone health is not only a concern for older people, and osteoporosis is not inevitable with ageing. What you do at every stage of life can make a difference, from building bone strength when you are young to protecting it and preventing falls later on.

This World Osteoporosis Day, ask yourself: “Am I doing what I can to look after my bones?” If you are unsure where to start, your GP can help you understand your risk and what, if anything, should happen next.

Take the Next Step for Your Bone Health To talk about your bone health, fracture risk or whether a bone density scan is right for you, book an appointment with your local Qualitas Medical Practice GP today.

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This article is general information only and is not a substitute for individual medical advice. Speak with your GP about your own circumstances.

References

1. International Osteoporosis Foundation. World Osteoporosis Day, 20 October 2026: Build, Protect, Strengthen Your Bones for Life. https://www.worldosteoporosisday.org/

2. Healthy Bones Australia. About osteoporosis. https://healthybonesaustralia.org.au/your-bone-health/about-osteoporosis/

3. Australian Institute of Health and Welfare. Chronic musculoskeletal conditions: Osteoporosis and minimal trauma fractures. Last updated 17 June 2024. https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/osteoporosis

4. Wong S, et al. 2024 Royal Australian College of General Practitioners and Healthy Bones Australia guideline for osteoporosis management and fracture prevention in postmenopausal women and men over 50 years of age. Medical Journal of Australia. 2025;222(9). doi:10.5694/mja2.52637. https://www.mja.com.au/journal/2025/222/9/2024-royal-australian-college-general-practitioners-and-healthy-bones-australia

5. Healthdirect Australia. Calcium. https://www.healthdirect.gov.au/calcium

6. Healthy Bones Australia. Vitamin D and bone health (fact sheet). https://healthybonesaustralia.org.au/wp-content/uploads/2022/10/hba-fact-sheet-vitamin-d.pdf

7. Healthy Bones Australia. Exercise and bone health (fact sheet), 2nd edition, November 2024. https://healthybonesaustralia.org.au/wp-content/uploads/2024/11/hba-fact-sheet-exercise-v2-11-24-digital.pdf

8. Australian Government, Medicare Benefits Schedule. Items 12306, 12312 and 12320 (bone densitometry) and explanatory note DN.1.18. Fees current at 1 July 2026. https://www9.health.gov.au/mbs/fullDisplay.cfm?type=item&q=12320

9. Healthy Bones Australia and Garvan Institute of Medical Research. Know Your Bones self-assessment tool. https://www.knowyourbones.org.au/