Resistance training for postmenopausal women
There is an ever-increasing body of evidence to support postmenopausal resistance training to prevent/slow the progression of osteoporosis. Osteoporosis is a progressive degenerative disease, and its prevalence is highest in postmenopausal women, placing them most at risk of falls and fractures. The greatest risk factors for osteoporosis are, an inactive lifestyle, hormone changes and ageing, and the compromising of bone and muscle strength.
How can exercise help?
Increasing loads on bones and muscles on a regular basis, beyond normal day-to -day activity, facilitates skeletal load-bearing efficiency and increased muscle mass, reinforcing areas that need it. This in turn, improves functional strength, balance, coordination and cardiovascular efficiency. Studies have shown that in just 12 weeks of supervised exercise focusing on resistance, balance and aerobic components functional gains of improved balance and coordination can be achieved. This leads to reduced falls risk and subsequent fractures. And let’s not forget about the influence physical activity has on overall quality of life in the over 50’s population.
How much exercise is recommended to make a difference?
You might be surprised how little is needed to initiate change in our neuro/muscular/skeletal systems. International guidelines specifically recommend:
Frequency: start with one to two days a week, and progress to three non-consecutive days per week. From the research to date, bone mineral density (BMD) changes can be observed with a training frequency >2 days per week.
Intensity: resistance training guidelines for osteoporosis recommend adjusting resistance so that the last two repetitions of a set are challenging to perform. Higher intensity is beneficial for those participants who can tolerate it. Perform the task at as high an intensity as can be comfortably tolerated to complete the volume of exercises prescribed. Progress as able. 80-85% 1RM has been recommended by researchers.
Type: free weights, resistance bands, resistance machines, body weight exercise programs have all been found to result in the largest positive shifts in BMD.
Time and Duration: 30-60minutes per session; for at least 6 months to generate significant change. The effectiveness of resistance training in the postmenopausal population has been found to be in the first one to eight years to minimise the rate of bone loss. It is encouraged that the exercises continue to for as long as safe to do so. To maintain BMD, it will need to be continually loaded, despite the intensity tolerance predicted to decline over time.
Volume: The consensus for postmenopausal exercise prescription for positive BMD changes recommend, on average, 8-12 repetitions per exercise; and 7-10 exercises per session.
Remember, an effective warm up and cool down are essential components to any postmenopausal resistance exercise program.
Talk to our friendly staff at Embody Movement Physiotherapy for personalised exercise prescription in a safe and supportive environment. Try out a class, or one-on-one sessions are available. Before long you will be lifting heavier loads - grabbing the larger dumbbell, and taking that extra flight of stairs. Trust that your body can handle it.