When it comes to maintaining bone health, calcium has long been viewed as a central consideration. Though important, it’s actually only one small piece of the puzzle – especially if you’re over 40 (bone mass peaks around age 30). During perimenopause, oestrogen levels begin to decline, speeding up bone density loss and increasing the risk of osteoporosis (weakened bones).
“Some women lose up to 20 per cent of their bone density in the first 10 years after menopause,” explains Melanie Haffner-Luntzer from Ulm University in Germany. That loss usually begins even earlier, she says, so it’s important to take steps to increase and maintain your bone density. Haffner-Luntzer’s number one tip? Strength training.
Why is strength training beneficial for bone health?
Haffner-Luntzer recommends that women over 40 strength train two to three times a week, even if only with short, 15-minute sessions. More specifically, she encourages progressive strength training – also known as progressive overload.
According to the Cleveland Clinic, this is “when you gradually increase the load or stress that’s placed on your muscles during strength training and workouts”. You can do this by increasing the weight you lift, adding more sets to your routine, or reducing the recovery time you allow yourself between exercises.
Strength training helps put stress on your bones that “can nudge bone-forming cells into action” and increase bone density and overall bone strength, Harvard Medical School reports. It can also improve muscle mass, posture, and reaction time, thus reducing the risk of falls and further protecting bone health. “Strength training isn’t about bodybuilding, but about preventative medicine,” Haffner-Luntzer says.
Do other exercises help maintain bone health?
Yes – see some examples below.
Vibration training
As Haffner-Luntzer explains: “Studies show that whole-body vibration has positive effects on bone density in postmenopausal women, especially with certain low-magnitude, high-frequency settings.”
Trampoline jumping
A 2019 study found that older women with osteopenia (the precursor to osteoporosis) who completed a 12-week mini-trampoline exercise program twice a week saw improvements in balance, mobility, strength, fear of falling and more.
Walking
According to a 2022 study: “Taking brisk walks for 30 minutes per day three or more times per week… is recommended to prevent bone loss in premenopausal women.” Walking, jogging, running and other aerobic exercises are also good for your heart health, metabolism and mood. If you really want to spice things up, try adding ankle or wrist weights or a weighted vest.
In addition to exercise, what other factors can influence bone health?
Unsurprisingly, nutrition – especially calcium, vitamin D and protein – is incredibly important. The International Osteoporosis Foundation recommends that adults consume 1,000 mg of calcium per day, increasing to 1,200 mg for women aged 51 and older. (Some calcium-rich foods include yoghurt, sardines, kale and almonds.)
