I’m at-risk of osteoporosis, how can I incorporate weight bearing exercise?

Women are unfortunately at a higher risk of osteoporosis than men and one of the reasons why is due to the hormonal changes during menopause. If you are at risk or if you are heading into menopause there are many things you can do to slow or prevent the occurrence of osteoporosis.

There are lots of places you can start. Depending on your level of risk and symptoms you currently experience (other injuries, pelvic floor symptoms etc) may determine where you begin.
Examples of weight bearing exercise include: brisk walking, hiking, running, jumping, stairs/step ups, strength training and weightlifting.

If you are currently inactive, walking is a great place to start and can be challenged with hills, stairs, hiking and even jogging for some. Body weight strength training like modified squats, lunges and push ups are another good place to start and can be increased in volume, complexity and load to increase the stress on the bones and muscles.

However just like any other exercise program you need to start at a suitable level and gradually build the exercise or skill up over time.

For example someone with prolapse symptoms shouldn’t launch into a heavy strength training program without guidance or starting with an appropriate and safe program. This is also not to say they can’t complete strength training, we just need to modify and make sure it is going to be supportive and beneficial and not detrimental!

Research has shown the benefits of jumping or bounding movements, even for older adults! But again, we need to build this skill up and ensure it doesn’t worsen other symptoms, so do this with the guidance of a professional.

Lastly, see an exercise physiologist! We are best versed to prescribe a suitable plan for you if you are at risk of osteoporosis or have been diagnosed with osteoporosis or osteopenia.