Empowering Your Bones: A Home Exercise Guide for Menopausal and Perimenopausal Women

As women transition through menopause and perimenopause, maintaining bone health becomes increasingly vital to prevent osteoporosis—a condition characterized by weakened bones and an elevated risk of fractures. Engaging in targeted exercises can significantly bolster bone density and overall well-being. This guide presents evidence-based strategies and a safe, effective home exercise program tailored for women in this life stage.

Understanding Bone Health During Menopause

The decline in estrogen levels during menopause accelerates bone loss, making bones more susceptible to osteoporosis. Incorporating specific types of exercise into your routine can counteract this process by stimulating bone formation and enhancing muscle strength.​

Effective Exercise Strategies

1. Resistance Training (Strength Training):

   • Benefits: Enhances muscle mass, strengthens bones, and improves joint stability.​

   • Recommendations: Engage in resistance training sessions 2-3 times per week, focusing on major muscle groups. Utilize free weights, resistance bands, or body-weight exercises. Dr. Stacy Sims, a renowned exercise physiologist, advocates for lifting heavier weights with fewer repetitions to maximize benefits during menopause. ZOE Science & Nutrition

     
     

2. Weight-Bearing Impact Exercises:

   • Benefits: Stimulate bone formation by applying stress to the bones.​ Physiopedia

   • Recommendations: Incorporate activities like brisk walking, dancing, or low-impact aerobics into your routine. The Royal Osteoporosis Society highlights that short bursts of such activities are particularly effective for bone health. ​Royal Osteoporosis Society

     
     

3. Plyometric (Jump) Training:

   • Benefits: Improves bone mineral density, especially in the hip region.​

   • Recommendations: Perform jump exercises 3-5 times per week, with each session lasting 2-5 minutes. The OSTEO-GAINS program, developed by experts including Dr. Tracey Clissold, offers a structured approach to jump training designed for home use. Dr Stacy Sims JUMP

Sample Home Exercise Program

Before starting any new exercise regimen, consult with your healthcare provider, especially if you have existing health concerns.

Phase 1: Foundation Building (Weeks 1-4)

• Frequency: 3 times per week ​OSTEO-GAINS

Exercise	Rep Scheme
Bodyweight Squats	3 Sets of 10 Repetitions
Wall Push-Ups	3 Sets of 8 Repetitions
Standing Heel Raises	3 Sets of 12 Repetitions
Seated Resistance Band Rows	3 Sets of 10 Repetitions

Focus on proper form and controlled movements to establish a solid strength base.

Phase 2: Introducing Plyometrics (Weeks 5-8)

• Frequency: 4 times per week ​Huberman Lab & Stacy Sims

Exercise	Rep Scheme
Bodyweight Squats	3 Sets of 12 Repetitions
Wall Push-Ups	3 Sets of 10 Repetitions
Standing Heel Raises	3 Sets of 15 Repetitions
Seated Resistance Band Rows	3 Sets of 12 Repetitions
Two-Legged Jumps	3 Sets of 10 Jumps. Rest 30-60 seconds between sets. Strove

Begin plyometric training with caution, ensuring soft landings and maintaining balance.

Phase 3: Progressive Plyometrics and Strength (Weeks 9-12)

• Frequency: 5 times per week​

Exercise	Rep Scheme
Bodyweight Squats	3 Sets of 15 Repetitions
Incline Push-Ups	3 Sets of 12 Repetitions
Standing Heel Raises	3 Sets of 20 Repetitions
Seated Resistance Band Rows	3 Sets of 15 Repetitions
Two-Legged Jumps	4 Sets of 10 Jumps, Rest 30-60 seconds between sets.

Increase the intensity of plyometric exercises gradually, ensuring comfort and safety.

The Guardian

Additional Tips for Bone Health

• Nutrition: Ensure adequate intake of calcium and vitamin D to support bone remodeling.​ PubMed

• Lifestyle: Avoid smoking and limit alcohol consumption, as these can negatively impact bone density.​

• Balance Training: Incorporate exercises like standing on one leg to enhance stability and reduce fall risk.​Mayo Clinic

By integrating these targeted exercises and lifestyle modifications into your routine, you can significantly improve your bone health during menopause and beyond. Remember, consistency and progression are key—start slowly, listen to your body, and gradually increase intensity to build stronger bones safely.

For a deeper dive into fitness routines tailored for each stage of menopause, consider watching Dr. Stacy Sims discuss optimal strategies: Click Here

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Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.

Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.

Yours in Health,

Dr's Mark & Julie