Three moves to help look after your bones through menopause

Our bones quietly lose their biggest protector through menopause, and most of us only find out when something breaks. We asked personal trainer Edwina Jenner, who works with women in midlife, for the three moves she would start with. Her part covers the day. We cover the night.

In short

Bone loss speeds up through perimenopause and menopause as oestrogen falls, and one in two women over 50 will break a bone because of osteoporosis. What helps most:

• Strength training on two or three days a week, such as dumbbell squats and press-ups.
• Impact exercise, building up to around 50 moderate impacts, such as small jumps, on most days.
• Sleep and nutrition. Vitamin D, vitamin K and magnesium contribute to the maintenance of normal bones, alongside calcium and protein from food.

Why our bones need attention now

Your bones are living tissue, constantly being broken down and rebuilt. This process is called bone remodelling.

During perimenopause, oestrogen levels fluctuate and begin to decline. As we lose its protective effect, bone breakdown can outpace rebuilding.

One in two women over 50 will experience a fracture due to osteoporosis during their remaining lifetime. After a fracture caused by a minor fall or injury, the risk of another is particularly high in the first two years. Think about what a broken wrist, hip or spinal fracture could mean for your everyday life. Getting dressed, carrying the shopping, exercising and moving around confidently, and your quality of life, will all be affected.

Looking after your bones now is about protecting your independence in the future.

Many women do not even realise they have osteoporosis until they break a bone. That is why we need to talk about bone health during perimenopause, rather than waiting for a fracture to get our attention.

Yes, our hormones are changing, and we are ageing, but there is plenty we can do. Regular strength training and appropriate impact exercise help maintain or improve bone strength, while building muscle supports our balance and ability to move confidently.

How exercise builds new bone

Bone responds to what we ask of it. When a bone is loaded, through the pull of a working muscle or the jolt of your feet meeting the ground, the cells inside it register that stress and respond by laying down new tissue where it is needed. Bone that is never challenged has no reason to stay strong.

That is why the two kinds of exercise that matter most for bone are strength work, which loads bone through muscle, and impact, which loads it through the ground. Walking and swimming are good for us in many ways, but on their own they do not give bone much of a signal. The three moves below are chosen to give it a clear one.

If you are new to lifting, our guide to strength training during perimenopause covers the basics of getting started.

Three moves to help look after your bones

1. Dumbbell squat. The queen of all strength exercises.

A squat works the large muscles around your hips and thighs while loading your lower body. It also builds strength for everyday movements, from getting out of a chair to picking something up.

How: Stand with your feet around shoulder-width apart, holding a dumbbell in each hand by your sides. Bend your hips and knees, lowering as though sitting into a chair. Keep your heels grounded and your knees moving in the same direction as your toes. Push through your feet to stand.

How many: Start with one set of 8 to 12 controlled repetitions and gradually build towards three sets. Rest between sets. As you become stronger, increase the weight so the final repetitions feel challenging while your technique stays controlled.

Adaptations: Start without weights, or squat down to a chair and stand back up, until the movement feels steady. Add the dumbbells once it does.

2. Kneeling press-up

This exercise strengthens your chest, shoulders and the backs of your arms, while loading your upper body through your hands.

How: Place your knees on a mat and your hands slightly wider than shoulder-width. Move your knees back until your body forms a straight line from your head to your knees. Gently brace your tummy, then bend your elbows to lower your chest towards the floor, keeping your elbows angled back rather than flared out sideways. Breathe out as you push back up. Keep your hips moving with your shoulders, rather than leaving your bottom behind.

How many: Aim for 6 to 8 controlled repetitions, starting with one set and gradually building towards three, working up to 10 to 12 reps. Rest for around a minute between sets. Choose a variation that makes the last few repetitions challenging while allowing you to maintain good technique.

Adaptations: To make it easier, try a wall press-up or place your hands on a secure kitchen worktop. To progress towards a full press-up, practise with your legs straight and your hands on a sturdy raised surface, gradually lowering the height as you get stronger. Choose a surface that cannot slide or tip, and work within a comfortable, pain-free range.

3. Squat jump

Squat jumps create impact as your feet meet the ground, helping to stimulate your bones to maintain or build strength.

How: Stand with your feet about hip-width apart. Bend your hips and knees into a shallow squat, then push through your feet into a jump. Land with your knees gently bent and regain your balance before repeating. You only need to leave the floor a little.

How many: Start with ten controlled jumps. As your confidence and tolerance improve, build towards sets of 15 to 20. Over time, aim for a total of 50 impacts on most days, spread throughout the day if you prefer.

Adaptations: If jumping causes leaking, pelvic heaviness or pain, try marching on the spot as a lower-impact option.

A note on your pelvic floor

For women in midlife, pelvic floor issues are extremely common, but that does not mean they need to be tolerated or that you do not have options. You can seek help from your GP or a pelvic health physiotherapist. Symptoms deserve support, rather than being something you have to put up with.

By night: rest and the nutrients bone needs

Exercise sends the signal. Rest and nutrition are what let the body answer it. Sleep appears to matter for bone too. In a study of more than 11,000 postmenopausal women, those who regularly slept five hours or less a night were more likely to have low bone density and osteoporosis than those who slept seven. A run of short, broken nights is not just tiring.

On the nutrition side, a few things earn their place:

• Vitamin D contributes to the normal absorption of calcium and to the maintenance of normal bones. Between October and March in the UK we cannot make enough from sunlight, which is why the NHS advises everyone to consider a daily supplement through the winter. Our guide to vitamin D and menopause goes into more detail.
• Vitamin K and magnesium also contribute to the maintenance of normal bones. Magnesium does a good deal more than that in midlife, which we cover in how magnesium could help with your menopause symptoms.
• Calcium is the raw material. Dairy, tinned fish with bones, tofu, leafy greens and fortified plant milks all count, and food is the best place to get it.
• Protein is needed to build the muscle that protects bone, and most of us are not eating enough. See protein in perimenopause.

Better Night was formulated for the evening, to help us switch off and sleep. Every two capsules also provide 50µg of vitamin D3, 50µg of vitamin K2 and 60mg of magnesium, which contribute to the maintenance of normal bones. One routine, before bed, that covers the night side of looking after ourselves.

Frequently asked questions

Is walking enough to protect my bones in menopause?

Walking is good for your heart, mood and balance, but on its own it gives bone only a limited signal. For bone strength, the Royal Osteoporosis Society recommends combining impact exercise with strength exercise, such as the squats, press-ups and squat jumps above.

How many impacts a day do I need for bone health?

The Royal Osteoporosis Society suggests building up to 50 moderate impacts, such as small jumps, on most days of the week. One jump counts as one impact, and you can spread them through the day.

How often should I do strength training for my bones?

Aim for two or three days a week, with rest days in between, gradually working up to three sets of each exercise. Increase the weight as the final repetitions start to feel easy.

Can I exercise if I have osteoporosis?

Yes, in most cases. UK guidance recommends strength and impact exercise for people with osteoporosis to help maximise bone strength. If you have had a spinal fracture or several broken bones, you will usually be advised to keep impact to around the level of brisk walking, so speak to your GP or a physiotherapist first.

Which vitamins and minerals help bones in menopause?

Vitamin D, vitamin K and magnesium all contribute to the maintenance of normal bones, and vitamin D also contributes to the normal absorption of calcium. In the UK, the NHS advises everyone to consider a daily vitamin D supplement in autumn and winter. Calcium and protein are best from food.

When does bone loss speed up?

Bone loss speeds up during perimenopause, as oestrogen levels fluctuate and fall and bone breakdown begins to outpace rebuilding. Many women do not know they have osteoporosis until they break a bone, so it is worth starting strength and impact exercise now rather than waiting.

Before you start

If you have been diagnosed with osteoporosis or osteopenia, have had a fracture, or have a condition that affects your balance, speak to your GP or a physiotherapist before adding impact exercise. The strength moves can usually be adapted for almost anyone, and a professional can tailor them to you. If you have persistent symptoms or are taking medication, please speak to your GP or a menopause-informed healthcare provider before starting a new supplement.