The best exercises for maintaining bone health after menopause

Menopause can be really tough on your bone health.

The fall in oestrogen and testosterone levels leads to a loss of bone mineral density. Unchecked, it can lead to osteoporosis and a marked increase in your fracture risk. The good news is that you can do plenty to prevent bone loss and even increase bone density.

Here’s how you can maintain your bone mass, prevent osteoporosis, and reduce the risk of fractures through targeted exercise.

Menopause and the risk of osteoporosis

The effects of low oestrogen on your bones start surprisingly quickly during perimenopause.

The most rapid loss of bone density takes place from one year before the final period until two years after. During this time, bone density falls by 2.5% per year. Afterwards, it continues to fall at a slower rate.

Weaker bones increase the risk of fractures due to osteoporosis. The consequences can be far more than just pain and inconvenience. In older women, 38% will die in the year following a hip fracture. My mum was one of them, so this is a subject close to my heart.

The best way to protect yourself is to take action now, even if menopause seems a long way off. It’s never too early to start prioritising the health of your bones.

You can do lots to protect your bone strength, like maintaining a healthy body weight, getting plenty of calcium and vitamin D for bone building in your diet or as supplements, avoiding alcohol and smoking, and taking hormone replacement therapy and/or testosterone if they’re right for you.

And, of course, exercise is of vital importance.

The importance of exercise to improve bone health

We all know the immense importance of exercise for our overall well-being. But for postmenopausal women, regular exercise is especially crucial in maintaining strong bones. Targeted exercises can help slow bone loss and even build new bone, enhancing your strength and balance while decreasing your risk of osteoporosis.

This guide aims to introduce a simple, effective, and safe exercise regimen designed specifically for postmenopausal women. Whether you’re a fitness enthusiast or a newcomer to regular physical activity, these exercises can be tailored to your fitness level and routine. 

As always, before starting any new exercise regimen, it’s wise to consult with your doctor or a physical therapist, especially if you have any existing conditions or concerns. Remember, your safety comes first.

Before you start

Before embarking on your bone-health exercise journey, consider these essential steps:

Talk to your doctor

Check with your doctor or healthcare provider to ensure you’re cleared for physical activity. They can provide valuable advice based on your overall health, existing conditions, and specific needs. They can also order a bone density test if needed.

Understand your current fitness level

You can do this on your own by observing how you manage everyday activities or enlisting a fitness professional’s help. It’s crucial to set realistic goals that align with your capabilities.

Find yourself comfortable attire and environment

Choose comfortable clothing and shoes suitable for physical activities. If you’re exercising at home, ensure the area is spacious and safe enough to prevent accidents or injuries. Ensure there’s nothing you can bang into or trip on.

Gather the necessary equipment

This could be as simple as a sturdy chair for balance exercises, lightweight dumbbells or water-filled bottles for resistance training, or a yoga mat for floor exercises. Remember, the focus is on function, not fanciness!

Always start your workout with a warm-up

This could be a simple 5-minute walk, marching in place, or any light activity that increases your heart rate and warms up your muscles.

Scheduling

Find the best time in your day to incorporate these exercises. Consistency is key, so select a time you can stick to. 

Remember, these exercises aim to improve your bone health and overall wellness, not to cause pain or discomfort. Always listen to your body and pace yourself accordingly. Progress might be slow initially, but with time and regularity, you’ll start to see and feel the benefits.

Types of exercise

To maximise your bone and muscle health, it’s important to combine three types of exercise.

1. Weight-bearing exercises to strengthen and build bones
2. Strength-training activities to maintain muscle strength and joint stability
3. Balancing exercises to help prevent falls

Weight-bearing exercises to improve bone density

Weight-bearing exercises are great for building and maintaining bone density. They involve activities that make you move against gravity while staying upright. These exercises strengthen bones and muscles and can help slow down bone loss.

Brisk walking or jogging

It’s simple, cost-effective, and can be done anywhere. Aim for at least 30 minutes, five days a week. Start with a gentle pace and gradually increase it as your endurance improves.

Dancing

Dancing is a fun way to strengthen your bones and improve your balance. There are many forms of dance to choose from, so pick one you enjoy and get moving!

Tennis or badminton

These games involve quick changes of direction, which work on your balance and flexibility. They also involve running and jumping, which are great for bone health. It’s a great way to be sociable too.

Stair climbing

It’s as easy as it sounds. Instead of taking the elevator, opt for the stairs. This simple activity can significantly contribute to your bone health.

Jumping jacks

This classic exercise is great for your whole body. It increases your heart rate and works on your bones at the same time. Aim for two sets of 10 to start.

Remember, it’s not about the intensity of the exercise, but the consistency. Find something that you enjoy and stick to it. Before starting any new exercise regimen, check with your healthcare provider, especially if you have health issues or have been inactive for a while.

Strength-training exercises to maintain muscles

Strength training focuses on building and maintaining the muscle mass that supports your skeletal system.

As you age, maintaining strong muscles becomes crucial in carrying out daily tasks with ease and preserving bone health. Activities such as cycling or swimming are good for maintaining cardiovascular health, but they aren’t weight-bearing exercises and are much less effective at supporting your musculoskeletal system.

Strength training often uses resistance machines or weights. However, you don’t need to invest in expensive equipment: resistance bands are inexpensive and offer a range of resistance exercises. Empty plastic bottles, such as milk containers, filled with water can make great dumbbell substitutes. 

You should target those muscle groups around bones most commonly fractured, such as the back, hip, thigh, upper arm and forearm muscles. You can strengthen your back with seated exercises or planks.

Here are some simple exercises you can perform at home:

Squats

Stand with feet hip-width apart, toes pointing forward. Lower your body as if sitting back into a chair, keeping your knees above your ankles. Raise back to a standing position. Aim for two sets of 10 reps to start with. Squats strengthen your thighs, hips, and buttocks, which are crucial for balance and mobility.

Lunges

Stand straight, step forward with one foot, and lower your body till both knees form a 90-degree angle. Push back up and repeat with the other foot. Aim for one set of 10 reps on each side. Lunges work your thighs and buttocks.

Bicep curls

Hold a dumbbell in each hand (or water bottles) with arms fully extended and palms facing forward. Curl the weights while contracting your biceps, and keep your elbows close to your torso. Slowly return to the starting position. Aim for two sets of 10 reps. Bicep curls strengthen your upper arm muscles, which are necessary for lifting and carrying objects.

Overhead presses

Hold a dumbbell in each hand at shoulder level, palms facing each other. Push the weights upward until your arms are fully extended above your head. Lower them back to shoulder level. Aim for two sets of 10 reps. The overhead press works your shoulders and upper back.

Remember to keep your movements slow and controlled—jerky movements can lead to injuries. As you get stronger, gradually increase the number of repetitions or sets, or the weight you use.

If you have osteoporosis or low bone density, some movements may not be safe for you. Always consult your doctor or a physical therapist before starting a new exercise program.

Balance exercises to prevent falls

Strengthening your balance is crucial as it helps prevent falls, which are common causes of bone fractures, especially in postmenopausal women. Balance exercises can be done at home and require minimal equipment.

Heel-to-toe walk

Like a tightrope walker, put your heel right in front of the toe of your other foot each time you take a step. Your heel and toe should touch or almost touch. Try this for 20 steps.

One-legged stand

Start by standing close to a wall or a sturdy chair. Raise one foot off the ground, balancing on one leg and maintaining this position for as long as you can. Aim for 30 seconds, and then switch legs. Gradually increase the duration as your balance improves.

Leg swings

Hold onto a chair or wall and swing one leg forward and backwards. Repeat 10-15 times and switch sides.

Tai chi or yoga

These practices promote strength, flexibility, and balance. Look for classes in your community or find instruction videos online. Be mindful of any movements that involve twisting or bending your spine, especially if you have osteoporosis. Similarly, toe touches and sit-ups should be avoided if you already have osteoporosis because of the risk to the lower spine.

Marching in place

Stand straight and march in place. Lift your knees high towards the ceiling. Swing your arms for added challenge.

As with all exercises, it’s essential to listen to your body. If you feel any discomfort, take a break and seek professional guidance if needed. Remember that balance can be tricky, especially when you’re just starting, so ensure you have something to hold onto if needed. Consistency is key, and as you practice these exercises regularly, you will notice an improvement in your stability.

How much exercise is enough?

Forty-five to 60 minutes of exercise three times a week has been shown to improve bone health. It’s essential to continue regularly; otherwise, any gains you have made will be lost. 

Your first week of bone health exercises

Here’s an example of a weekly exercise regimen designed to incorporate a mix of strength training, weight-bearing, and balance exercises:

Day 1 – Strength training

Warm-up: 5-minute brisk walk around the house or on the spot.

Squats: 2 sets of 10-12 repetitions. (You can use a chair for support if needed.)
Lunges: 1 set of 10-12 repetitions per leg.
Push-ups: 2 sets of as many repetitions as you can manage. You can start with wall or knee push-ups if standard push-ups are too challenging.
Planks: Start with 20 seconds and gradually increase the duration as your core strength improves.

Cool down: Gentle stretching.

Day 2 – Rest day

Day 3 – Weight-bearing

Warm-up: 5-minute walk at a moderate pace

Weight-bearing activities:
  – 30-minute brisk walk or jogging
  – 15 minutes of jumping jacks or stair climbing

Cool down: Gentle stretching

Day 4 – Rest day

Day 5 – Balance & strength

Warm-up: 5 minutes of low-impact cardio (marching in place or a slow-paced walk)

Balance exercises:
  – 10 minutes of basic Tai chi or yoga poses focusing on balance 
Strength-training:
  – Dumbbell curls: 2 sets of 10-12 repetitions
  – Tricep extensions: 2 sets of 10-12 repetitions

Cool down: Gentle stretching

Day 6 and 7 – Rest days

Remember, this is just a starting point. As you gain strength and endurance, you can gradually increase the duration and intensity of your workouts. The key is to listen to your body and adjust your routine accordingly. Always prioritise form and safety over speed or intensity. And, of course, don’t forget to hydrate and enjoy your workout!

Maintain bone density and keep osteoporosis at bay through continued physical activity

Staying active and committing to a regular exercise routine is a proactive step towards maintaining bone health in postmenopause and brings many benefits to your overall well-being. Remember, it’s never too late to start. 

The exercises provided in this regimen are simple yet highly effective in improving bone strength, balance, and flexibility. Always keep in mind that quality is more important than quantity. It’s better to do fewer repetitions with good form than numerous ones with poor form. 

Progress may be slow initially, but consistency is the key to success.

Over time, as you continue exercising for bone health, you will notice improvements in your strength, balance, and confidence. Not only will you reduce your risk of fractures, but you’ll also be setting the foundation for a healthier, more vibrant life post-menopause. 

As with any new exercise routine, it’s always wise to consult your healthcare provider or a fitness professional to ensure the exercises suit your specific needs and circumstances. 

Never underestimate the power of your actions. Each step, no matter how small, brings you closer to a healthier future. So, lace up your shoes and get moving – your bones will thank you!