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3 Types of Exercises for Bone Health during Menopause

From the Menopause and Hormones Articles List

Exercises for bone health during menopause for womenWhat type of exercises can I do to help with bone health?


You know it’s important to have healthy bones, but how do you go about strengthen them during menopause? One way is through exercise.

When bones are put under moderate stress during exercise, it stimulates bone formation, increasing or maintaining your bone density. These three types of exercises should make up your exercise routine: weight-bearing, resistance/muscle-strengthening, and flexibility exercises. Combining them can help you strengthen your bones and muscles, increase flexibility, and improve balance, coordination, and stamina.

As a bonus, besides exercise having a direct impact on your bone healthy, there’s an indirect benefit, too. Exercising can help you learn to reduce your falling risk which in turn can save you from breaking a bone.

1. Weight-bearing Exercises

These types of exercises are the ones you do on your feet, forcing you to work against gravity. They can include both high-impact and low-impact options, depending on your needs. You can try some of these:
  • walking
  • jogging
  • running
  • aerobics
  • dancing
  • hiking
  • tennis
  • golfing
There are some low impact options you can try using a treadmill, stair-stepper, or elliptical training machines. If you do your exercises outside in the sun, you have the added benefit of free vitamin D which is also good for your bones.

2. Resistance/Muscle-Strengthening Exercises

These exercises will strengthen your muscles by using weights, bands, or water to provide resistance. Your doctor, physical therapist, or trainer can help you create an exercise routine which includes weight lifting, weight machines, and/or exercise bands. It is also possible to incorporate weights with walking by wearing weights around your wrists and ankles. Or try foam “weights” in the pool. Your own body weight can also be used for resistance exercises, such as during sit-ups and push-ups.

3. Flexibility Exercises

Improve your flexibility with activities like yoga, stretching, and Tai chi. These types of exercises help you develop better balance thereby preventing falls that could lead to a broken bone. They can help with posture, coordination, and strength, too.

Talk to Your Doctor First

It’s important to talk to your doctor before beginning any exercise program, especially if you already have concerns with your bones. Some exercises can increase your risks for a break, particularly if you have already been diagnosed with fragile bones, osteopenia, or osteoporosis. You may need to stick to low-impact and take extra care with warm up exercises. While exercising, pay attention to your body and stop if something hurts. Mix up your routine, paying special attention to the three areas most prone for breaks from falls: your spine, hips, and forearms.


This content was written by staff of HysterSisters.com by non-medical professionals based on discussions, resources and input from other patients for the purpose of patient-to-patient support.


05-25-2016 - 07:10 PM


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