How To Strengthen Bones During Menopause: Key Exercises And Diet

The decline in estrogen levels during menopause directly impacts women’s bone health, increasing the risk of osteoporosis. Therefore, adopting preventative measures, such as physical exercise and a diet rich in calcium and vitamin D, is essential for maintaining strong bones during this stage of life.

Experts point out that many women experiencing menopause experience joint pain or are diagnosed with significant bone density loss. While hormone replacement therapy is a therapeutic option, specialists recommend starting with non-pharmacological strategies to strengthen skeletal health and avoid long-term complications.

According to the World Health Organization (WHO), menopause typically occurs naturally between the ages of 45 and 55, when the ovaries stop releasing eggs, marking the end of the menstrual cycle. This physiological process brings with it a progressive reduction in hormone levels, especially estrogen, which plays a key role in bone formation.

Given this scenario, moderate physical exercise, adapted to individual abilities, is one of the pillars for preventing bone loss. Dr. May Al-Araji, a specialist in women’s health and family medicine at the Mayo Clinic Health System in London, emphasizes that perimenopause and menopause are ideal times to incorporate strength training routines, including weight training.

Physical activity and bone health in menopause

Exercises that generate impact or resistance on the skeleton stimulate bone formation. Therefore, movements such as weighted squats, knee bends, planks, and resistance band exercises help strengthen bones. Combining them with cardiovascular activities—such as walking, swimming, or running—also promotes balance, mobility, and bone density.

In addition to exercise, a balanced diet is essential. Including calcium-rich foods, such as dairy products, almonds, and green leafy vegetables, along with sources of vitamin D, such as oily fish, fortified milk, and enriched cereals, helps improve the absorption of nutrients essential for bone health.

Habits that strengthen skeletal health

Other factors also influence maintaining a strong bone structure. Avoiding smoking, moderating alcohol consumption, and achieving a healthy body weight are recommended practices. Dr. Al-Araji warns that drastic weight loss can be counterproductive: “Our bones like very gradual weight loss, which occurs over time,” she explains.

Although menopause involves significant hormonal and physical changes, it shouldn’t be associated with deterioration or weakness. Adopting a healthy lifestyle, staying active, and getting regular medical checkups are key strategies for navigating this stage well and pain-free.