HomeHealth articlesmenopauseWhat Is the Impact of Exercises on Bone Health of Pre-menopausal Women?

Impact of Exercises on Bone Health of Pre-menopausal Women

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In the pre-menopausal period, women might tend to see a lot of changes. The positive impact of exercise on bone health is discussed in this article.

Written by

Dr. Kayathri P.

Medically reviewed by

Mohammed Wajid

Published At November 29, 2022
Reviewed AtNovember 1, 2023

What Is the Pre-menopause and Perimenopause Period?

Pre-menopause is the reproductive span from the first menstrual cycle to the onset of menopause or simply perimenopause. It usually is the period between puberty to mid to 40s in the lifespan of a woman. Perimenopause is the period that is the last stage in the reproductive cycle of women, and it occurs after 40 years of age.

What Changes to Expect During Pre-menopause?

Enlargement and changes in the reproductive organs occur during this phase. There will be a lot of hormonal changes in the body and noticeable physical growth. There can be changes in the menstrual cycle. A hormone called Estradiol which is one form of estrogen, is secreted more during this period and regulates pubertal development. As menopause progresses, its level will decrease, and that leads to poor bone metabolism.

What Is Premenstrual Syndrome (PMS)?

A wide range of symptoms that appear in the week before the onset of period or menses is termed premenstrual syndrome. Psychological and physical symptoms include mood disturbance, breast tenderness, bloating, and headaches. Some of the symptoms are listed below:

symptoms-of-premenstrual-syndrome

Why Is Exercise Important?

Women after menopause experience a wide range of diseases and gain a lot of weight. The incidence of osteoporosis is high in women compared to men that are over 40 years of age. High-impact weight-bearing exercises and dynamic and resistance exercises tend to increase bone mass and bone mineral density in pre-menopausal women. Exercises also improve the absorption of phosphate and calcium from the intestine. PTH (parathyroid hormone) levels are also increased in women who exercise regularly. Regular physical activity has also been proven to improve cardiovascular health and reduce the incidence of heart problems.

What Is the Impact of Exercise on Bone Health During Pre-menopause?

  • Exercise is known to increase the lifespan of pre-menopausal women by reducing the incidence of many diseases like cardiovascular diseases, metabolic diseases, and also cancers.

  • It also helps in improving stamina and muscular function. Age-related bone loss is prevented by regular physical activity.

  • Exercise speeds up bone metabolism in pre-menopausal women.

  • Resistance training can help improve the levels of PTH, thereby increasing the serum calcium level.

  • Increased bone mass levels brought about by regular physical activity tend to reduce the incidence of negative impacts and injuries after falls.

  • Exercise also helps in the bone remodeling process by detecting mechanical stimuli from the osteoclasts that are responsible for bone resorption.

  • Changes in body weight can be significantly observed.

  • Muscular strength and stamina are improved through regular exercise.

What Exercise to Do in the Pre-menopause Phase?

Exercise is very important for both men and women. The pre-menopausal period is the correct time to work out regularly and maintain fitness at its peak. The exercises can be divided into three types:

1. Aerobic Exercise: Aerobic exercises are aimed at reducing the fat content by burning them during exercise to produce energy. They also help in increasing stamina and energy levels. Doing aerobic exercises on a regular basis can facilitate cardiovascular fitness.

  • Skipping: Skipping should be done daily for 45 minutes and can burn up to 500 calories, and it works on the muscles of the shoulders, thighs, and glutes. Stand with the feet shoulder-width apart and swing the rope over the head and jump with both legs when the rope is under the feet.

  • Jumping Jacks: It can be done for 30 minutes daily, and it works on the muscles of the shoulders, thighs, and glutes. Stand straight with feet together and palms touching the thighs. Start jumping with legs spread apart and swing the hands, reaching the head in both directions.

  • Stair Training: Try walking up and down the stairs for 20 minutes at a steady pace. It works on the calves, glutes, and thigh muscles.

  • Butt Kicks: Stand with feet shoulder-width apart and start kicking the heel of the leg to the butt region. Alternate kicking on both sides for one minute.

  • High Knees: Stand with feet shoulder-width apart and lift the knees until the hip level and slowly drop the leg. Do this on the other side for 30 seconds each.

2. Strength Training: Strength training, also known as resistance training, is important to strengthen the muscles. As estrogen level drops after menopause, the risk of bone fracture increases. In order to prevent this from happening, it is important to strengthen the bone. It also improves flexibility and reduces injuries and aches.

  • Push-Ups: Try leaning on a stool that has a strong base, or try to lean on the floor with hands and legs touching the ground. Now try to push the body inside by tucking the hips and glutes squeezed. Maintain a parallel line of the body with that of the ground.

  • Planks: One should try leaning on the floor with their hands and legs touching the ground. Try to rest the forearm flat on the floor and hold this position for one minute. Maintain a straight line with the floor while doing this.

  • Side Planks: Lean on the floor with only one hand and one leg touching the floor. Try to place the forearm stuck to the ground and slowly raise the other leg and hands outward and face the ceiling. Do this ten to 30 times on each side.

3. Interval Training: High-intensity interval training (HIIT) is aimed at building muscles and increasing stamina. It also improves cardiorespiratory fitness. A HIIT workout for 20 to 30 minutes daily is enough for this purpose. The exercises are done at high intensity and on an intermittent basis.

  • Split Lunge Jumps: Stand with feet shoulder-width apart and jump with the left leg behind into a lunge position dropping the left knee on the ground and lowering the hips until both knees are perpendicular to each other and the front thigh remains parallel to the floor. Now, try to switch legs in the air by jumping with the right leg forward and bringing the right leg back to a reverse lunge position. Do this two times on an interval basis.

  • Bicep Curl: Stand with feet shoulder-width apart and hold one dumbbell in each hand and bend to lower both the dumbbells under your thigh in a squatting position. Bring back the dumbbells in front of the chest and breathe out.

Conclusion:

Being sedentary in any age group is risky. Being active and following a daily exercise regimen will greatly add to the betterment of the body and mental health. Before women attain the menopausal period, it is important to maintain a healthy body through exercise. The impact of exercise on bone health is distinguishable as it helps reduce the incidence of many bone disorders, including fractures and osteoporosis, and also improves bone health.

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Mohammed Wajid
Mohammed Wajid

Physiotherapy

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