Strength training
Bone health
The drop in reproductive hormones like oestrogen during menopause can rapidly diminish bone mass and strength, significantly increasing the risk of developing osteoporosis - a condition that weakens bones and makes them more susceptible to fractures. In fact, women typically lose up to 10% of their bone density within the first five years after menopause.
Provide resistance
Resistance exercises, such as strength training with dumbbells, elastic bands, or bodyweight, challenge your muscles by working against a form of resistance. These exercises rely on muscle contractions that pull on bones, stimulating them to grow and become stronger.
Weight-bearing
Weight-bearing exercises, such as running, walking, dancing, hiking, climbing stairs, or playing sports like tennis, golf, and basketball, require you to carry and move your full body weight against the force of gravity. This is in contrast to non-weight-bearing activities like swimming or cycling, where the water or bicycle supports your body weight. The physical effort needed to counteract gravity during weight-bearing workouts is what stimulates your bones to become stronger.
