Staying Active During Menopause: Supporting Bone Health, Strength, and Overall Wellbeing
Menopause marks a significant transition in a woman’s life, often bringing changes to energy levels, metabolism, and bone health. During this phase, the decline in oestrogen can lead to decreased bone density and muscle mass, increasing the risk of conditions like osteoporosis and osteopenia. But did you know that exercise can be one of the most effective ways to manage these changes? Staying active during menopause isn’t just about maintaining fitness—it’s about supporting your body and mind through this next phase of life.
In this blog, we’ll offer some background information on osteoporosis and osteopenia, explore the benefits of exercise during menopause, suggest specific exercises to try and provide a plan for building strength and improving overall wellbeing.
The link between Menopause and Bone Health
During menopause, the drop in oestrogen levels speeds up bone loss, making osteopenia and osteoporosis more common concerns for women in this stage of life. By understanding the risks and taking proactive steps can help keep your bones strong and healthy throughout menopause and beyond.
What is Osteoporosis and Osteopenia?
Our bones are always going through a process of breaking down old tissue and building new bone. Osteopenia occurs when bone density dips below normal levels, but it’s not yet low enough to be considered osteoporosis. If osteopenia isn’t managed, it can progress into osteoporosis—a condition where the body can't replace old bone tissue as quickly as it’s lost, leading to weakened bones.
Does Menopause Always Lead to Bone Health Issues?
No! It’s good to know that while menopause can increase the risk of bone health issues, it doesn’t mean that every woman will face them. Each person is different, and some may never experience these changes but you need to know the risk factors and when to seek professional guidance from your health care professional.
Know the Risk Factors
Osteoporosis usually has no symptoms until a fracture occurs. This is why osteoporosis is often called the ‘silent disease’. According to the Bone Health and Osteoporosis Foundation, nearly 50% of women will experience a fracture due to osteoporosis-related falls in their lifetime. The risk of fractures is influenced by several factors, such as:
Age: The risk of developing osteoporosis increases after age 50, as bone density naturally decreases with age. This is especially true for women, who experience a higher risk after menopause due to the drop in oestrogen, which plays a key role in maintaining bone density.
Early Menopause: Women who go through menopause before 45 are at higher risk due to a longer period of low oestrogen.
Family History: A family history of osteoporosis or fractures raises your risk.
History of Fractures: Particularly those that occurred from a low-impact or minor injury.
Low Calcium & Vitamin D: Not getting enough calcium or vitamin D can weaken bones.
Inactivity: A lack of weight-bearing exercises (like walking or weight training) can lead to weaker bones.
Smoking & Alcohol: Smoking and heavy drinking can harm bone health.
Certain Medical Conditions: Conditions like rheumatoid arthritis or thyroid issues can increase risk.
Medications: Long-term use of certain medications, such as glucocorticoids, anti-seizure medications and even some antidepressants can affect bone health.
When Should You Get a Bone Density Scan?
Osteoporosis is diagnosed with a bone density scan (commonly known as a bone density test or dexa scan). It is a simple scan that measures the density of your bones, usually at the hip and spine. The Healthy Bones Australia guidelines recommend DEXA scans for Women at age 50, or earlier if you have additional risk factors (like those mentioned above), as determined by your doctor.
Why Exercising During Menopause is So Important
As women transition through menopause, fluctuating hormone levels, especially a drop in oestrogen, can impact bone density, muscle mass, and mood. Building up a regular exercise routine is a great place to start! Here’s why:
Maintain Bone Health: The decline in oestrogen during menopause can accelerate bone loss, increasing the risk of osteoporosis. Weight-bearing exercises can help slow this process by encouraging bone growth.
Boost Mood and Reduce Stress: Menopause can bring mood swings, anxiety, and stress. Physical activity releases endorphins—your body’s natural mood lifters—making it easier to manage these emotional changes.
Enhance Metabolism and Manage Weight: Metabolism often slows during menopause, making weight gain more common. Incorporating regular exercise helps boost your metabolism, maintain a healthy weight, and improve cardiovascular health.
Falls Prevention: Maintaining balance and coordination is key during menopause, as changes in muscle mass and bone density can increase the risk of falls.
Best Types of Exercise for Menopause
Key things to consider!
A well-rounded exercise routine during menopause should include a mix of weight-bearing, cardiovascular, flexibility, and balance exercises. Here are some key exercises to consider:
1. Strength Training
Strength training is one of the most effective ways to combat muscle loss and maintain bone density during menopause. It helps build lean muscle, which supports metabolism and overall strength.
Exercises to Try:
Squats: Great for lower body strength and improving mobility.
Push-Ups: Helps maintain upper body strength.
Dumbbell Rows: Targets back muscles and helps with posture.
Start with light weights and gradually increase as you get stronger. Aim for 2-3 sessions per week.
2. Weight-Bearing Cardio
Weight-bearing cardio exercises help strengthen bones and improve cardiovascular health. These exercises use your body weight against gravity, promoting bone density.
Exercises to Try:
Brisk Walking: A simple yet effective way to stay active.
Dancing: A fun way to elevate your heart rate while enjoying some tunes.
Hiking: A great option if you enjoy being outdoors.
Aim for at least 150 minutes of moderate-intensity cardio exercise per week, as recommended by the national exercise guidelines.
3. Pilates
Pilates can help improve flexibility, balance, and core strength, which are crucial as the risk of falls increases with age. They also provide a great way to manage stress and focus on breathwork.
Exercises to Try:
Bridge: Strengthens glutes and lower back.
Single Leg Lifts: Helps with core strength.
Bird dog: Helps with core strength, hip stability and balance.
Even a short 10-15 minute session can make a big difference in how you feel!
4. Balance Exercises
As menopause can affect balance, integrating exercises that improve stability can prevent falls and keep you feeling steady on your feet.
Exercises to Try:
Single-Leg Stands: Practice standing on one leg for 30 seconds and switch legs.
Heel-to-Toe Walk: Walk in a straight line, placing one foot directly in front of the other.
Side Leg Raises: Strengthen hips and legs while challenging your balance.
Incorporate balance exercises into your routine daily.
Exercise Tip!
Perform a balance exercise every time you boil the kettle.
Tips for Starting and Maintaining a Routine
Ease into it: If you’re new to exercise or returning after a break, ease into your routine to avoid injury.
Stay consistent: Consistency is key—aim for regular sessions even if they’re shorter.
Listen to your body: Menopause affects everyone differently. Some days might be more challenging than others, and that's okay. Adjust your routine as needed.
Stay hydrated: Hydration is essential, especially during and after exercise. Drink plenty of water throughout the day.
Not sure where to start?
Looking for personalised support with your exercise routine during menopause? Join our 10-Week Strong Bones Program designed specifically to improve bone health. Our expert physiotherapists in Hurstville will guide you through each step, ensuring you stay active and feel your best during this new phase of life.
P.S. Keep your 👀 peeled! I’ve been working behind the scenes on creating a bone health quiz and I can’t wait to share it with you soon! Sign up for our newsletter to get all the details. You’ll find the link below in the footer 💌✨
Disclaimer: This blog is intended for informational purposes only and should not replace professional medical advice, diagnosis or treatment. Always consult a healthcare provider before starting any new exercise program, especially if you have osteoporosis or other health concerns.