After menopause, changes to the female sex hormones affects the body’s natural bone remodelling process. The loss of the female sex hormone oestrogen accelerates bone loss (oestrogen helps to preserve calcium stores and prevent bone breakdown).
In the first 5 years after menopause most women will have lost around 10% of their bone mass. This loss of bone mass increases the woman’s likelihood of developing osteoporosis.
Guidelines for Exercises to Prevent Osteoporosis
• Exercises need to be moderate to high Osteogenic to continue to stimulate healthy bone growth.
• Exercise at least 3 x /week for 30 mins.
• Exercises should be progressed, e.g. increase weight used, increase the hill intensity, increase time, distance etc.
• Exercises should be challenging to stimulate bone growth.
• Exercises should be varied in their routines.
Balance Exercises to Prevent Falls
It is important to incorporate balance exercises as part of an exercise regime to help improve proprioception.
Reduced strength, balance, poor vision and tripping hazards around the home can cause falls. Women and men with low bone mass are at greater risk of fractures from falls.