We are here to tell you how to improve bone health! Menopause brings about several changes in a woman’s body, one of those inevitable changes being bone loss. When the ovaries stop producing estrogen during menopause, bone loss occurs and will continue as you get older.

Maintaining good bone health during this stage of life can help prevent osteoporosis, which is the significant loss of bone density. Many great low-impact and high-impact exercises are proven to help improve bone health. Each of these is useful for bone health and gives you a new method of getting active.  

Low-Impact Exercises

Practicing low-impact weight-bearing exercises is a good option for women who need to ease into exercising or have already experienced issues with their joints and muscles. Along with improving bone health, you may even come across a new hobby. 

  1. Take a spin on a stationary bike. Here’s a helpful guide on getting started. 
  2. Hop on an elliptical for 30 minutes and try turning up the resistance slightly.
  3. Low-impact aerobics is another great option. Try searching Youtube for some guided classes. 
  4. Lace up your sneakers and go for a fast-paced walk outside or on a treadmill. 
  5. Try something new with a Tai Chi class. Tai Chi is also known to help improve balance and posture. 

Each of these is as unique as you. No one should feel limited in what activities they can use to improve bone health. With this variety, you can find the perfect fit for your own life.

High-Impact Exercises

If you feel ready for more, high-impact weight-bearing exercises also work to help improve bone health and maintain bone strength. These are also great for providing new ways to get active. 

  1. Take your fast-paced walk to the next level by introducing running or jogging into your exercise routine. If you want to work your way up to an entire run or jog, take it in intervals. Walk for 3 minutes, run or jog for 2, and repeat this pattern until you feel comfortable tackling a longer distance run or jog.
  2. Improve your coordination with a fun, high-impact dance class like Zumba. Clear a space in your living room and get moving! 
  3. Using a stair-step machine is another excellent way to improve your heart rate and build bone health. If you have stairs in your house, get creative, and use your stairs to get in an excellent high-impact exercise. 
  4. Aerobics classes can also be tailored to give you a high-impact exercise. 
  5. If you live near hiking trails, pack your water bottle and hiking stick for outdoor activity. 
  6. Grab a partner and head to the courts for a game of tennis. 
  7. Pull out your jump rope for a nostalgic yet high-impact exercise. 

By incorporating high-impact or low-impact exercises into your daily routine along with a diet rich in calcium and vitamin D, you are working to strengthen your bones and improve bone health during menopause. They also give you a great reason to get outside! 

Request an Appointment

Are you interested in finding ways to improve bone health? We are here to help you succeed. Dr. Karen Clark of Chapel Hill Gynecology is a certified menopause practitioner experienced in helping patients manage the symptoms of menopause, including bone loss. To schedule an appointment, call (919) 960-2720. Chapel Hill Gynecology is open for office visits as well as telemedicine visits.