Women are more affected than men by osteoporosis. This bone disease which combines both a reduction in bone density and changes in its micro-architecture would be 2 to 3 times more common in women than in men, according to Health Insurance estimates. In France, 39% of women close to the age of 65 suffer from osteoporosis. A figure that rises to 70% for those aged 80 and over.
If women are more at risk than men from this silent disease, it is above all because they are weakened by menopause. And for good reason, the reduction in estrogens means that they no longer properly fulfill their role in the bone remodeling process, which leads to a loss of bone density. Certain physical exercises can then slow down the natural process of bone lossas health professionals explained to Very Well Health.
Physical exercises to favor to strengthen bone density
Although the decline in bone mass is inevitable with age, exercise can help slow it down, as can diet. Amelia Lindberg, a physical therapist in New York, particularly recommends bodybuilding exercises. “Every time you use your bones and muscles to hold a position against gravity, you mechanically stress the bone, making it stronger“, she explains. A practice also recommended by Eric Tam, emergency doctor in Los Angeles: “I am a strong believer in the idea that movement is medicineand when it comes to bones, this statement is absolutely true.“
The doctor subsequently explains that “During physical exercise, forces transmitted through bones generate mechanical signals that tell bone cells to increase bone formation versus breakdown“. The expert then advises carrying out exercises focused on posture, balance, mobility and coordination. He cites one exercise in particular, which consists of sitting on a chair, and, keeping your back straight, raising one knee to the chest, then the other, as if walking. According to the doctor, this exercise strengthens the core, quadriceps and hip flexors. To work on balance and coordination, Eric Tam suggests standing on one leg while holding on to something so as not to fall, then lifting one foot off the ground and holding it in the air for 10 seconds, alternating.
Strength training and walking to improve bone mass
As for bodybuilding exercises, Eric Tam invites make your bones work by making them support a load like weight. “It doesn’t have to be intimidating or complicated. Start by holding a water bottle in each hand, lifting it up and down 10 times each, and do this several times a day“, he explains.
Another possibility, walking is an excellent exercise that helps strengthen the spine and hips. “Walking outside or on a treadmill is more beneficial than on an elliptical machine“, explains Amelia Lindberg, who subsequently specifies that “the impact of a step exerts a greater loading force on the bone than moving on an elliptical machine“. Building on her momentum, the expert recommends plank and push-ups to strengthen the forearm and wrist bones, as well as lateral leg raises to strengthen the hip and forearm bones at the same time.
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