Bone Health During Menopause: The Role of Exercise

During menopause, declining estradiol levels accelerate bone density loss, significantly increasing the risk of osteoporosis—a condition characterized by porous and fragile bones that heightens the likelihood of fractures. To combat this risk, regular exercise is essential, according to experts.

Estradiol, a crucial estrogen hormone, plays a vital role in maintaining bone strength by slowing bone breakdown. However, during menopause, reduced estrogen levels speed up the loss of bone mineral density, elevating the risk of osteoporosis. This condition is particularly concerning in vulnerable areas such as the lower back, femur, and hip, which are prone to fractures.

The UK Consensus Statement on osteoporosis emphasizes the importance of physical activity in reducing fracture risk and preventing falls. It advocates for moderate exercise—whether aerobic, strength training, or a combination of both — as beneficial for maintaining bone mineral density. For women in early-stage menopause, exercise offers significant benefits. High-impact and strength activities can reduce bone mineral density loss by 1% to 3% compared to those who do not exercise. Progressive strength training, particularly targeting the lower body, provides the most notable advantages during this phase.

However, not all activities are equally effective for bone health. Swimming and cycling, while excellent for cardiovascular fitness, do not provide the weight-bearing stress needed to stimulate bone formation. Additionally, El País reports that long-term use of progestogen-only contraceptives can negatively affect bone health due to their lack of estrogen, which is crucial for maintaining bone density and inhibiting bone breakdown. These contraceptives can also disrupt menstrual cycles, further impacting bone health. Regular monitoring and consultation with healthcare providers are recommended to manage these risks.

Strength training with weights, especially targeting the spine and hips, is crucial and should be performed 2-3 times per week. Balance exercises such as tai chi, dance, yoga, or pilates are also essential to prevent falls, particularly for those who have recently experienced a fall, suggests the study. 

With over 1 billion women expected to experience menopause globally by 2025, according to the North American Menopause Society (NAMS), as reported by MBN, boosting awareness about bone health and encouraging regular exercise is crucial. In Mexico, Statista reports that in 2023, 69.5% of men aged 18 to 24 were physically active in their free time, highlighting the need for similar initiatives to promote exercise among women to effectively address bone health.