How to strength train to prevent osteoporosis: At home or in the gym

Menopause is a time in a woman's life when her estrogen is robbed from her a little at a time. As a result, she may experience many symptoms, osteoporosis among them. In fact, 80% of the indentified cases of osteoporosis are postmenopausal women.

It might seem, apart from drinking milk, there isn't much to be done to keep your bones at their densest. Out of sight, out of mind. It is even less likely to think of weight lifting when inventing a bone-healthy workout.

However, in order to build strong bones, they need to be stressed. It has to be enough stress for your bones to feel a difference, and generate a response. It is recommended that in order to be effective, strength training should be performed two to three times each week. This of course does not replace cardiovascular workout, it should be used in tandem with.

Below are some tips to prevent osteoporosis by whipping your bones into shape at home or in the gym.

At home

Get on al fours

Do some push-ups. This is absolutely free; you can't not afford to!

Medicine balls.

They come in a variety of weights. If you have a tilted trampoline, you can throw the balls and catch them. If you're on more of a budget, find some bricks and hold them out to your sides, arms fully extended, for as long as you can.

Step ups and lunges.

Both exercises help strengthen your hip bones, a very vulnerable area during a fall on the ice.

Jump rope

Impact workouts are the best for building bone strength. For instance, cyclists are often identified with low bone density because of their low-impact sport.

In the gym

Squats

If done correctly, squats can help strengthen your spine, an incredibly painful area if neglected. Find a spotter at the gym to keep you from injuring yourself.

Pull ups

osteoporosis gym Don't be embarrassed, they're difficult for everyone! Don't you think you should be able to pull your own weight, at least a few times?

Dumbbells

Ask for instruction on your first day. Playing with weight can be a dangerous business and more harmful than helpful if you aren't careful.

Women in the menopausal transition are not only more at risk for osteoporosis, but breast cancer and other complications as well. Maintaining a healthy weight is pivotal to overall wellness and preventing injury. Talk to your doctor to find out more information about diet, exercise and other treatments to prevent osteoporosis.

To learn more about Osteoporosis