Bone density peaks for women around age 18 and in the early 20s for men. Women begin to rapidly lose bone density during menopause. After menopause, bone density losses taper. It is during this time that women are at risk for developing osteoporosis.
New guidelines have been released by the American Physical Therapy Association (APTA) on physical therapist's management of osteoporosis in postmenopausal women. Unfortunately, these results did not include men due to insufficient evidence.
The APTA recommends performing single-leg stance exercises as well as "adequately dosed progressive resistance training alone or in combination with impact exercise training such as jogging, walking, or aerobics." In the studies that support this recommendation, the exercise dose range was on average 50-60 minutes a session, 3 times per week for over 40-54 weeks!
So what does this mean? In plain English, it means that post-menopausal women need to engage in balance training, strength training and aerobic exercise at least 3 times per week for about a year in order to decrease their risk of falls, fractures, and joint pain.
If these guidelines feel overwhelming, consider having a professional help you. Contact us to get started.
Disclaimer: The views expressed in this post are based on the opinion of the author, unless otherwise noted, and should not be taken as personal medical advice. The information provided is intended to help readers make their own informed health and wellness decisions.