Exercise and sport for women
To counter osteoporosis and joint pain, to maintain cardiovascular health, to keep weight under control, to avoid depression… Sport can be helpful and fun!
How often?
According to the North American Menopause Society, physical exercises lasting 45 to 60 minutes three times a week help maintain bone strength. The increase of bone mass does however decrease as soon as we stop working out.
It is never too late to lower your risk of fracture!
A good posture is essential! No amount of exercise can compensate a whole day of poor or slumped posture. While seated or standing, hold yourself as straight and high as possible, pull in your belly button, lower your shoulders.
Exercises for bones and joints:
An increase of bone mass can be stimulated by resistance exercises and help prevent fractures (extreme exercises are not necessary). Trained core muscles help against back pain and improve posture. Balance and agility exercises help prevent falls and fractures.
Joints also benefit from strong muscles, which reduce the weight they have to carry. Active and toned muscles help to maintain normal weight. Movements enable cartilage to be nourished through the regular flow of synovial fluid. The more we move, the better our joints feel.
Cardio-vascular training :
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Fast and brisk walks reinforce ankles, knees and hips as well as provide a steady cardio vascular training, even more so if you walk up hills.
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Jogging or running is usually beneficial for your skeleton. Healthy joints do not suffer from it. However, those who already have fragile joints should avoid running.
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Exercises in a water or riding a bicycle are excellent cardiovascular exercises and are beneficial for joints, however, they do not reinforce bones.