The EXERCISE ROUTINES that must be added to the TRAINING to STRENGTHEN THE BONES during menopause

In the stage of menopausewomen experience hormonal changes that can affect health be. To counteract the effects of bone density loss, it is essential to incorporate specific exercise routines that strengthen bones.

In this sense, health experts from the United Kingdom identified a series of exercisespublished by the newspaper The Pass, which can be especially beneficial during this stage of life. Discover them!

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Exercises to strengthen bones during menopause

For increase bone strength during menopause, it is key to incorporate Workout routines specific. Here we present expert recommendations to strengthen bones at this stage of life:

Impact exercises:

• Type of activity: progress from low-impact activities, such as walking or climbing stairs, to moderate-impact activities, such as jogging or playing team sports.
• Frequency and quantity per week: Do it most days, with sessions of at least 20 minutes. For moderate impacts, it is suggested to achieve at least 50 impacts per session.

Strength exercises:

• Type of activity: to incorporate strength training with weights, especially for the upper and lower limbs. Prioritize spine and hip extension exercises.
• Frequency and quantity per week: Perform 2 to 3 times per week, with 3 to 4 sets per exercise. Gradually progress the loads, prioritizing technique and working up to 80-85% of capacity.

Exercises for balance:

• Type of activity: perform specific balance exercises, such as tai chi, yoga or pilates.
• Frequency and quantity per week: Practice 2 to 3 times a week, increasing the frequency if there have been recent falls.

Postural and core exercises:

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Tips for optimal health

In addition to performing specific exercises to strengthen bones, there are some habits that you can add to your routine to have optimal health during the week. menopause:

• Maintain a balanced diet rich in calcium and vitamin D: Eating foods such as dairy, fish, green leafy vegetables, and fortified foods can help strengthen bones.
• Limit alcohol consumption and avoid tobacco: Excessive alcohol consumption and smoking can weaken bones and increase the risk of fractures.
• Carry out regular medical checkups: It is important to carry out periodic medical check-ups to monitor bone health and receive personalized guidance.
• Prioritize rest and recovery: Allowing the body to rest adequately between exercise sessions is essential for muscle recovery and growth.
• Maintain an active lifestyle: In addition to the specific exercises mentioned, staying active in daily life, such as walking or doing household chores, also helps maintain strong and healthy bones.

Before carrying out or modifying your daily routine, it is recommended to consult with a specialist.