Let’s keep our BONES in shape: 4 EXERCISES to maintain MARINE HEALTH and prevent osteoporosis during menopause

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  • Menopause and Osteoporosis: 4 Exercises to Help Your Health
  • Health: What are the benefits of exercising if you have osteoporosis?

menopause It marks a new stage in a woman’s life, as it is characterized by a decrease in hormonal levels, especially estrogen.

This hormonal change has significant health consequencesbecause a lack of estrogen can accelerate bone loss, increasing the risk osteoporosis.

Osteoporosis is a condition in which weakens bones and makes them more prone to fractures. This pathology becomes more dangerous during menopause.

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At this stage, decreased bone density can have long-term consequences, so it is essential to take preventive measures. Know that 4 Exercises You Need to Do keep your health!

Menopause and Osteoporosis: 4 Exercises to Help Your Health

Exercise helps strengthen bones already reduce the risk of fractures. UK Consensus Statement on Physical Activity and Exercise for Osteoporosis recommends these 4 steps:

  • Impact exercises: exercises such as walking, stair climbing and Nordic walkingfollowed by moderate impact activity How high jump, jumping rope, jogging, zumba and racquet sports.
These treatments can be performed with 20-minute sessions and at least 50 bouts of moderate exercise. (Source: Adobe shares)
  • Strength exercises: This can be done with weights on both the upper and lower limbs. Spinal and hip extension exercises are important. They can be made 2 or 3 times a week, 3 or 4 series per exercise..
For this type of exercise, it is necessary to progress in loads. (Source: Freepik).
  • Exercises that challenge balance: perform a special workout strength and balance Maybe prevent falls and possible fractures. You can engage in activities such as tai chi, dancing, yoga or pilates.
This type of exercise is recommended to be performed 2-3 times a week. But if a fall occurs, the recommendation is to do them daily. (Source: Archive).
  • Postural exercises and abdominal strength exercises (basic): Exercises basicfocused on spinal extensors. In this regard, it is recommended to carry out such activities as swimming, yoga and pilates. They can be done 2-3 days a week.

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Health: What are the benefits of exercising if you have osteoporosis?

Do the exercises helps strengthen bones and delay bone loss.

However, if you choose power training, Maybe Help strengthen the muscles and bones of your arms and upper spine.

weight-bearing exercisessuch as walking, jogging, running, climbing stairs, jumping rope, skiing and playing sports may primarily help bones of the legs, hips and lower spine.

Lack of estrogen after menopause is directly linked to the occurrence of osteoporosis, as bone resorption exceeds new bone formation. (Source: Archive).

balance exercises how does tai chi help? reduce the risk of falls, especially as you get older. According to company experts Mayo Clinic“The likelihood of developing osteoporosis depends in part on how much weight you gained when you were young.”

Maximum sea mass partially hereditary and also varies by ethnic group. The higher your maximum density, the more bone tissue you will have in reserve. and the less likely you are to develop osteoporosis as you age,” they explained.

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