Menopause, what are the right exercises to keep bones healthy

With menopause and the end of the fertile age, many women experience unpleasant symptoms that can suddenly ruin their quality of life. Doctors often emphasize the importance ofexercise and an active life to compensate for the negative effect of menopause on health, including the increased risk of
osteoporosis
, which affects 80% of post-menopausal women. In this phase there is a decrease in the production of female hormones (estrogen and progesterone). In particular theestradiol has a beneficial effect on bone health and therefore menopause contributes to the accelerated loss of bone mineral density. a condition called
osteopenia
which, in the more advanced stages can lead to the bone losing greater density and the structure could deteriorate to the point of causing osteoporosis or even a bone fracture.

this is the reason why Exercise is essential as a tool to prevent and reverse osteopososis. Studies show that physical exercise promotes the prevention of fractures and a reduction in the number of falls, especially when focused on the areas most at risk of osteoporotic fracture: spine, pelvis, femur.

The effects of physical exercise

The effect ofphysical exercise on the loss of bone mineral density seems to be more advantageous in early stages of menopause compared to subsequent ones.Studies on the topic conclude that women who engage in physical activity (including strength training) suffer 1% to 3% less loss of bone mineral density than those who do not exercise and the benefits they seem to be better if they are inserted progressively exercises that train strength and that involve above all the lower part of the body.

Because swimming and cycling do not combat osteoporosis

Regardless of the type of exercise (aerobic, strength, combined) you perform when you want to improve bone mineral density you will obtain benefits. However not all exercises are the same. Some physical activities are not particularly suitable because by not stimulating the bone they do not lead to the same benefits underlines Gianfranco Beltrami, sports doctor, vice president of the National Sports Doctors Association. It is true that aerobic training is also beneficial for many other aspects of health, however swimming and cycling are not recommended if the objective of the training is to improve bone health precisely because the impact on the bone is missing which is not so strengthened.

Exercises

So what are the most suitable activities to combat the osteoporosis typical of menopause?

it is recommended to switch from low impact activities (such as walking, marching, climbing stairs, Nordic walking) to others which instead involve a moderate impact (jumping, tennis or padel, zumba, running). it is important to introduce variety of movements (changes of direction, changes of speed). The exercise should be done almost every day: even just 20 minute sessions.

useful to introduce strength training, preferably with weights, involving both the upper and lower limbs. Spinal and hip extension exercises are particularly important, as is progressively increasing loads.

A specific balance training and strength can prevent falls, and consequently fractures. Useful exercises are activities such as tai chi, dancing, yoga or pilates. For those who have already suffered a fracture it is advisable to work every day. At the end of each session – concludes Gianfranco Beltrami – exercises should be performed to promote flexibility, muscular elasticity and joint mobility which are trained with various types of stretching and prevent trauma to the musculoskeletal system.

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