Women are at greater risk for osteoporosis compared to men, partially due to hormonal differences. Hormones such as estrogen play an important role in maintaining bone density.

As women age, their hormone levels drop which can lead to a decrease in bone density and an increased risk of fractures. Fortunately, exercise has been shown to help maintain bone density and prevent osteoporosis. In this article, we will explore the benefits of exercise for stronger bones in women.

Bone Density and Osteoporosis

Bone density refers to the amount of bone mineral in a specific area of bone. The more mineral there is, the denser the bone is. Bone density is important because it is correlated with bone strength.

The denser the bone, the stronger it is and the less likely it is to fracture. Osteoporosis is a condition where the bones become thin and weak, making them more susceptible to fractures. It is a common condition in older women. By the age of 70, 1 in 2 women will have experienced a fracture due to osteoporosis.

Types of Exercise for Bone Health

There are two types of exercise that have been shown to be beneficial for bone health: weight-bearing exercise and resistance exercise.

Weight-bearing Exercise

Weight-bearing exercise refers to any activity where the bones are supporting the weight of the body. Examples include walking, running, hiking, dancing, and aerobics.

These exercises place stress on the bones, causing them to adapt and become stronger over time.

Resistance Exercise

Resistance exercises refer to any type of exercise where muscles are working against an opposing force. Examples include weight lifting, bodyweight exercises, and resistance band exercises.

These exercises place stress on the bones, stimulating bone formation.

Benefits of Exercise for Bone Health

Exercise has been shown to have many benefits for bone health, including:.

Increased Bone Density

Weight-bearing and resistance exercise have both been shown to increase bone density in postmenopausal women. This can help prevent osteoporosis and reduce the risk of fractures.

Reduced Risk of Fractures

Exercise can help reduce the risk of fractures by increasing bone density and improving balance and coordination. This can help reduce falls, which are a common cause of fractures in older adults.

Improved Muscle Strength

Resistance exercise can help improve muscle strength, which can help reduce the risk of falls and fractures. Strong muscles can also help support the bones, reducing the strain on them.

Improved Balance and Coordination

Exercise can improve balance and coordination, making it easier to perform daily activities and reduce the risk of falls. This is especially important for older adults who are at greater risk of falling.

Improved Overall Health

Exercise has been shown to have many health benefits beyond bone health, including reducing the risk of chronic conditions such as heart disease, diabetes, and obesity.

How Much Exercise Do I Need?

The amount of exercise needed for bone health varies depending on age, fitness level, and overall health. The American College of Sports Medicine recommends the following guidelines for adults:.

Aerobic exercise: 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity per week
Resistance exercise: 2-3 days per week, with 8-10 exercises targeting major muscle groups

It is important to speak with your doctor before starting a new exercise program, especially if you have any health concerns or conditions.

Conclusion

Exercise is an important component of bone health in women. Weight-bearing and resistance exercise can help increase bone density, reduce the risk of fractures, and improve overall health.

It is important to engage in regular exercise, and to speak with your doctor before starting a new exercise program.