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How weight-bearing and resistance exercise help your bones
Weight-bearing and resistance exercises force your muscles to work against gravity. Bones actually build strength when resistance is added. Exercise causes the muscle to contract against the bone, stimulating the bone to become stronger and denser. Weight-bearing and resistance exercises also make it possible for bones to absorb more calcium. After the age of 30, women begin to lose bone mass. An exercise program that includes weight-bearing and resistance exercises should be a priority once you hit perimenopause.
Weight-bearing exercises (exercises in which you are on your feet)
- Jogging
- Power walking
- Hiking
- Step aerobics
- Tennis
- Jumping
- Dancing
- Climbing stairs
Resistance exercises (pushing or pulling against resistance)
- Weight-lifting
- Free weights
- Weight machines
- Elastic tubing
- Push-ups
Exercise tips
- Warm-up for five minutes before an activity (stretching is a great warm-up)
- Start each resistance exercise with low weights and minimal repetitions
- If weight-lifting, increase your weights over the next few weeks. Never add more than 10 percent per workout.
- Do weight-bearing/resistance exercises 2-3 times per week, with 8-10 repetitions, 1-3 sets per workout. Rest 30-60 seconds between sets.
- Start out slowly.
- If you feel pain, stop immediately. Listen to your body.
- Choose an amount of weight that allows you to feel slightly fatigued within one set. A set is usually 8-12 reps. Start out with one set, working your way up to three sets.
- Keep proper form to avoid injury.
- Challenge yourself. Add time, distance or weight to your routine.
- Consult with your doctor before beginning any exercise routine.
- Keep a daily exercise journal. Track the number of sets, repetitions and how much weight is lifted, as well as tracking all your weight-bearing activities.
- Resistance exercises: Rest 48 hours between workouts that use the same body parts. You can do aerobics most days of the week (30 minutes per day).
Warning: If you have osteopenia (low bone mass) or osteoporosis, consult with your doctor before starting a new exercise regime. Often a doctor will recommend lower impact exercises (walking, dancing, treadmill). Exercises that require twisting, reaching or bending of the spine may need to be avoided (sit-ups, toe touches, tennis, bowling).
Exercises must be continued to maintain bone health.
Daily living activities that can increase bone health
- Sit up straight, no slouching
- Bend from the hips and knees, not your waist
- When you sneeze or cough, place one hand in the small of the lower back for spinal support
If you have, or are a candidate for, osteoporosis – continue exercising with your doctor’s approval. There is no cure for osteoporosis, but it is treatable.
Available osteoporosis medications per The North American Menopause Society
- Bisphosphonates are nonhormonal and they decrease bone-dissolving cells. Common bisphosphonates are Alendronate (brand names Fosamax and Fosamax plus D), risedronate (brand names Actonel and Actonel with Calcium), and etidronate (brand name Didronel).
- Raloxifene (brand name Evista) is in a class of drugs called SERMs (Selective Estrogen Receptor Modulators) and is approved for postmenopausal women.
- Studies have shown that estrogen therapy (ET) increases bone mass and decreases your risk for fractures of the spine and hip. The International Menopause Society recently released material March 2008 stating evidence that, “HRT is effective in the prevention of all osteoporosis-related fractures, even in patients at low risk of fracture.”
- There is also a nasal spray called calcitonin (brand names Miacalcin and Fortical) that is a hormone, but not like estrogen, that can treat osteoporosis. Calcitonin is less potent than the other options, and is utilized by women who are unable to use other treatments. It is not an effective drug during the first few years after menopause.
- The newest treatment is parathyroid, marketed as teriparatide (brand name Forteo). This drug actually stimulates new bone formation. FDA advises against taking teriparatide longer than two years.
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