Recently, I had my first post-menopause bone density scan, and while I was thrilled that the technician measured my height at a new high (still short, but Pilates is paying off!), the results showed that I was slightly osteopenic. Here's why I'm not too concerned, and what I plan to do to minimize further bone density loss.
First, it’s important to remember that bone density naturally decreases as we age, starting as early as our thirties. Since I’m 56 and four years post-menopause, it would be surprising if there wasn’t a little loss of bone density.
For women, it’s worth noting that the decade after your last period often comes with a marked decrease in bone density. That’s why it’s a good idea to get a bone density scan in your late forties and then repeat it every five years to track changes.
But low bone density isn’t just a concern for women—men can face it too, as can anyone who participates in non-weight-bearing exercises, like swimming or cycling. Let’s dive into a few key strategies for managing this inevitable part of aging.
Bones Love A Good Shock
Even though bone density declines as we age, bones still respond to physical stress and can grow stronger—just not as quickly as when we were younger. We can stimulate bone growth by incorporating high-impact exercises that give bones a little jolt. Don’t worry—you don’t need to start doing box jumps or join a basketball league (unless you want to!). Simple activities like jumping jacks, jumping rope, or even holding onto the back of a chair for stability while jumping can all trigger bone growth.
A few months ago, I invested in a speed rope , and now I jump for a minute as part of my warm-up for strength workouts. It’s a quick, easy way to give my bones a boost.
Bones Thrive Under Pressure
Strength training plays a key role in bone health because when muscles contract, they create force against the bones, which encourages growth. The heavier the load, the better the results. Focus on compound exercises like squats, deadlifts, and lunges, and aim to progressively increase the volume (total reps multiplied by the weight). Remember, your bones will adapt to the weight you’re lifting, so if you’re not gradually increasing the load or the number of reps, you’ll miss out on the benefits.
I highly recommend working with a trainer who can monitor your form, design a program that keeps you progressing, and motivate you to stick with it to help you prevent bone loss after menopause.
Balance Is Key
Since low bone density increases the risk of fractures—particularly in areas like the hip and wrist—now is the perfect time to work on your balance. The fun part? Balance exercises often feel like child’s play and are great to do in a group. You might be surprised by your balance at first, but you’ll improve quickly and have a blast doing it.
Want to start right now? Try standing on one foot while brushing your teeth. Hold for 30 seconds on each foot and work your way up to a minute or two. The sink is there for support if you need it, but I bet you won’t for long! Once that feels easy, try closing your eyes for a few seconds and see if you can still stay balanced.
The Belief Effect
Studies show that if you believe you’re going to fall, you're much more likely to. So if you have a fear of falling, start with the strategies above in a safe way, and aim for steady progress—whether it's standing on one foot for longer, lifting more weight, or jumping for more time. If it helps, review these fall prevention strategies from Harvard Health to boost your confidence.
Nutrition Matters
Certain nutritional supplements, like Vitamin D, boron, and collagen, can play a role in protecting your bones. Always consult with your doctor and request blood tests to ensure you're taking the right supplements and monitoring their effects over time.
If you’re interested in incorporating Pilates into your bone-strengthening routine, or want guidance with balance and strength exercises, I’d love to help. Sign up today to join a class and start building stronger bones for the future!
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