A Physical Therapist's look at Menopause ~ Osteoporosis.

I recently joined an amazing group of women who believe that we deserve to feel empowered throughout perimenopause, menopause, and beyond. I was a feature speaker on exercises to improve bone strength. You can checkout Menosplain here ~ my contribution will come in the next day or so! 

Now let's take a closer look at why exercise is key to maintaining your bone health during our menopause transition . . .

As we transition through menopause our estrogen decreases. this creates all kinds of changes including a reduction in the performance of osteoblasts. Osteoblasts are cells that lay down new bone while osteoclasts are responsible for absorption of bone. This process is called remodeling and is a normal process that occurs in all mammals throughout life. The problem is when the activity of osteoclasts out performs osteoblasts then we get weakening of bone. There needs to be a balance, a flow to this process.  If the bone weakens too much we become prone to fractures. 

The good news is that we can have a positive impact on our bone health very simply with exercise. Research shows us that bone density improves with weight bearing and resistance training exercise. This is because of a really cool thing called Wolff's Law of bone remodeling which states that bone reacts to the stresses places upon it. if you use a muscle (which is attached to the bone via a tendon) the tendon pulls on the bone and this stimulates the osteoblasts to lay down more bone making your bone more dense and stronger. The reverse is also true ~ if you do not use your muscles the bones weaken.

So what is weight bearing exercise and resistance training exercise? 

A weight bearing exercise is anything in which your body is working against gravity with your limb/s on the ground. For example ~ walking, running, elliptical are all aerobic or cardiovascular weight bearing exercise. Yoga, tai chi, calisthenics are all dynamic mobility weight bearing exercises. 

Resistance training exercises use free weights, pulleys or bands to increase the resistance you are loading into your body ~ when gravity just isn't enough am I right?!  Adding free weights or using weight machines while walking or squatting or doing pushups will increase the benefit you get from those exercises alone. 

As a clinician and an exerciser I prefer to do yoga, tai chi or multi-planar resistance exercises because this is how we use our bodies in real life. We infrequently pick something up (bicep curl) without also turning or stepping sideways or diagonal to reach for that thing we are picking up. Our bodies are dynamic, multidimensional beings that want to move ~ strengthening one part while lengthening another all with balance and flow. Combine that with a great hike outdoors and I am in my bliss!

I hope you find this information helpful . . . as more things relating to menopause transition arise I will be sure to share.  Don't forget to head to Menosplain ~ you can find them on Facebook and Instagram as well! 

Until next time ~ Be Well! 

Dr. Roxi