Why is weight bearing exercise so important during menopause?

In menopause, oestrogen levels drop by up to 90% which can cause an array of symptoms. One of the effects of this reduction is reduced bone mineral density (BMD) which can place women at a higher risk or osteopenia, osteoporosis, and bone fractures. Women can start to lose BMD earlier if they experience menopause at an earlier age, putting them at a higher risk of osteoporosis and fractures.

Women can support their bone health and reduce the risk of osteoporosis by ensuring they are eating enough calcium and getting enough Vitamin D (chat to a dietitian, nutritionist, or naturopath) and by completing regular weight bearing exercises.

What exactly do we mean by weight bearing exercise? It is exercise that makes you move against gravity whilst staying upright. When weight bearing activity occurs, the muscles and tendons pull on the bones which stimulates the bones to produce more bone tissue. Subsequently, bones become stronger, denser and the risk of osteopenia, osteoporosis and fractures is reduced.

Weight bearing exercises include brisk walking, hiking, running, jumping, stairs/step ups, strength training, weightlifting. It doesn’t include swimming, cycling or exercise where you are predominantly lying down (these are still beneficial forms of exercise for other benefits though!)