Post-Menopause Exercise Benefits
Did you know that the average woman loses one to two per cent of her bone mass every year from menopause onwards? And are you aware that half of fractures affecting women over 50 are due to low bone density?
This is primarily due to oestrogen levels declining, causing the onset of menopause and a whole range of associated symptoms, including loss of bone density and subsequent increased osteoporosis risk.
Osteoporosis can be a debilitating condition, as fractures can get harder to recover from as you get older, while
It’s therefore vital to take action to keep your bones as strong and healthy as possible ahead of post-menopause, and new research from Manchester Metropolitan University and the University of Hull has revealed the best types of exercise for doing this.
Study Reveals Effects of Exercise in Post-Menopause
Researchers found that doing certain exercises for just two minutes at a time, three times a week, could contribute towards maintaining bone strength, lowering a woman’s risk of osteoporosis in post-menopause as a result.
Short bursts of high-impact exercises, such as jumping, were found to be effective in slowing down osteoporosis, according to the study results published in the Journal of Electromyography and Kinesiology.
Performing 30 jumps in each short session, such as heel drops (where you stand as high as you can on your tiptoes before relaxing and dropping onto your heels with your knees slightly flexed to create an impact) could be enough to combat menopause-related osteoporosis, the study authors found.
The effects of these exercises were measured via devices the participants were instructed to wear, designed to manage the impact on the bones and muscles. One jump every four seconds, and one jump every 15 seconds were both found to contribute to keeping bones strong and healthy for longer.
Dr Gallin Montgomery of Manchester Metropolitan University explained: “The main barriers to exercise that women reported were time and access, so the aim of this research was to find a quick and easy way women can exercise in the comfort of their home to help prevent osteoporosis as best we can.
“Often, just walking is not enough for bone health, and we hope that this encourages more women to perform high-impact exercise and go some way in combatting the issue.”
What Else Can Help with Managing Osteoporosis Risk in Menopause?
Alongside regular exercise, a healthy, balanced diet with the right amounts of vitamin D and calcium can also help to manage osteoporosis risk in menopause and post-menopause.
Foods rich in vitamin D include oily fish - such as salmon and sardines - egg yolks and red meat, while calcium can be found in milk, cheese and leafy greens, including broccoli and cabbage.
Some menopause supplements also contain vitamin D and calcium to help you with managing your osteoporosis risk, such as Femarelle® Unstoppable.
The Femarelle® range of natural menopause supplements includes DT56a too - this soy derivative can take on the role of oestrogen in your body, subsequently helping you to manage a variety of menopause symptoms, from hot flushes to trouble sleeping, and from mood swings to vaginal dryness.
Shop Femarelle® supplements here.