Exercise for bone and joint quiz

In addition to increasing muscle strength, physical activity stimulates bone formation. It also improves posture and coordination, as well as balance. That helps prevent falls that can cause fractures and other injuries.

Women usually lose bone mass in the first few years after menopause. For that reason, it is important for perimenopausal and postmenopausal women to do bone-strengthening exercises.  To build bone strength, women should do higher-impact exercise. These are activities that work against gravity to put a load on the bones, such as jogging, aerobics and dance.

Aquafit, cycling, swimming and using an elliptical machine are examples of low-impact exercises, and are good for women with joint problems.  Women who don’t have joint problems can do high-impact exercises such as aerobics, dancing and jumping rope.

Physical condition and abilities vary widely between women, but just about everyone can do some type of exercise. The type of activity and the intensity that’s appropriate depend on each woman’s health, fitness level and personal preferences.

To gain health benefits from exercise, the Canadian Physical Activity Guidelines recommend getting a total of 150 minutes of moderate to vigorous activity each week, in bouts of 10 minutes or more. The guidelines also recommend two muscle-strengthening sessions per week.

Using weight machines, free weights and exercise bands are good for building muscle strength. Exercises such as push-ups, leg raises and lunges that use body weight for resistance are also good ways to strengthen muscles.

When choosing an activity, women are more likely to stick with something they enjoy. Women should also think about factors such as whether they prefer to exercise in a group or on their own, if they would rather exercise at home or at a gym, and if they want a scheduled activity like a class or something more flexible. For women looking for fitness ideas or who want to try something new, local community centres often offer different programs and activities. Those who prefer a women-only setting might want to try a gym that’s just for women, or a gym that offers women-only hours and classes.

There are plenty of great apps out there that can help, and gadgets like pedometers and activity trackers can help women stay motivated.  The important thing is to choose an activity you can stick with, and to get those 150 minutes of exercise each week.