February 2009
Boost your bones
Low estrogen levels during and after menopause are associated with a weakening of bones and a risk factor for bone injuries
caused by osteoporosis, but strength training and weight-bearing exercises like hiking, brisk walking, low-impact aerobics, using an elliptical machine, stair climbing, and even gardening can increase bone strength.
Women who participate in weight-bearing exercises in adolescence are more likely to have stronger bones after menopause than women who don't, but several studies show that women can increase bone strength and prevent injury even after menopause. For example, a University of Arizona study enrolled 140 postmenopausal women who previously didn't exercise in a program of strength training three times a week. After a year the women's bones were stronger, and the more total weight they lifted, the greater the increase in their bone strength. Participants also took calcium supplements.
Weight-bearing exercises and strength training also increase muscle mass and strength—both important to balance—and reduce the risk of falls and fractures from weakened bones.
Women who participate in weight-bearing exercises in adolescence are more likely to have stronger bones after menopause than women who don't, but several studies show that women can increase bone strength and prevent injury even after menopause. For example, a University of Arizona study enrolled 140 postmenopausal women who previously didn't exercise in a program of strength training three times a week. After a year the women's bones were stronger, and the more total weight they lifted, the greater the increase in their bone strength. Participants also took calcium supplements.
Weight-bearing exercises and strength training also increase muscle mass and strength—both important to balance—and reduce the risk of falls and fractures from weakened bones.
