Be Menopause Strong
Good morning!
Strong is the word of the day.
Did you know that, statistically speaking, half of you reading this will fracture a bone post menopause? Did you also know that bone loss is the biggest threat to women losing their independence in old age?
This is totally something that we can control. I know… there’s A LOT happening with your bodies right now that feels out of your control, but this is not one of them.
As we age, bone and muscle loss is normal and the loss of estrogen is the most common culprit.
We need to rethink the way we work out as we age. Building strong muscles and bones should be at the top of the list. That’s why incorporating strength training into our workouts becomes crucial during this time.
🌸 4 Reasons To Pick Up Some Weights:
Increase Bone Density- Resistance and strength training help stimulate bone growth and reduce the rate of bone loss during menopause, which is essential for overall bone health.
Decrease Risk of Osteoporosis: Osteoporosis makes us more susceptible to bone fractures.
Improve Balance and Coordination: Strong bones combined with improved muscle strength can enhance balance and coordination, reducing the likelihood of falls and fractures.
Boost Overall Health: Regular strength training not only benefits bone health but also contributes to overall health by increasing metabolism, improving mood, and promoting quality sleep. All things we need more of during the menopausal years.
🌸 Resistance and Strength Training Tips:
Consult with a Professional: It's always a good idea to get some professional guidance if you are new to strength training. I personally love and highly recommend YouTube strength training workouts and an added bonus, they’re free!
Focus on Weight Bearing Exercises: Include weight-bearing exercises such as squats, lunges, and using resistance bands or weights to put stress on bones and stimulate bone growth.
Gradually Increase Intensity: Start with lighter weights and gradually increase the intensity of your workouts to challenge your bones and muscles without risking injury.
Prioritize Consistency: Consistent resistance and strength training, along with proper nutrition rich in vitamins, minerals and lots of protein are key to maintaining strong bones during menopause.
I hope to be hiking when I’m 80 and I’m taking the steps now to ensure that happens. Join me!
Keep thriving, Courtney
