Run to prevent osteoporosis
By Annie D’Amours
After menopause, women with no prior history of prolonged amenorrhea and those who regularly exercise, generally have a greater bone mass than other menopausal women. Moreover, there is a positive relation between muscular exercise and bone density in menopausal women. In fact, muscular exercise helps maintain bone density in menopausal women. Moreover, this positive effect of physical activity may be increased by consuming an estrogen substitute.
All studies agree that:
- Only exercises involving a slight to moderate impact could demonstrate their effectiveness (running, jogging, lifting weights, walking at a moderate pace, climbing stairs, even dancing). Also, 5 to 10 minutes a day would suffice!
- Premenopausal women, like menopausal women, can enjoy the beneficial effects of regular muscular exercise on bone density.
- Workout programs can be effective both for reducing the risk of fractures that increases with age and for limiting the loss of postmenopausal bone mass.
Caution: the benefits are not permanent! They will only last as long as physical activity is maintained on a regular basis. Given that the time required for physical activity depends on the intensity and the types of exercises, here is my advice.
- Set aside 30 to 60 minutes a day for physical activity.
- Divide weight-bearing exercises and those called “strength training” over periods ranging from 5 to 10 minutes. Strength training creates resistance with either an object or the body. This kind of exercise works the muscles that lift the object and thus strengthen the bones of the region in question. Such a workout includes weight training or using exercise equipment and stretching resistance bands. Strength training carried out with a weight-bearing exercise is more functional. For more details, please consult the website of the Canadian Association of Osteoporosis.
- Remember that when you start a new physical fitness session, your exercise performance should be gradual, both in intensity and difficulty.
- Consider including physical activity in your daily life: walk to the store, climb stairs more often, etc.
- (Re)Discover the benefits of a healthy and deficiency free diet! For the prevention of diseases that women are more vulnerable to after menopause such as osteoporosis and cardiovascular disease, try out our personalized meal plans for menopausal women. They are designed to prevent certain illnesses and alleviate menopause-related discomfort and disorders.
The nutritionists at SOSCuisine also provide menus when bone loss has already set in. In fact, diet plays a key role in preventing or at least slowing down bone loss. These Bone Healthy meal plans are equally suitable for men who are also at risk of developing osteoporosis.