Bone health is really important at every stage of life, however after the menopause low levels of oestrogen can make bones weak.

Did you know?

• 1 in 2 women over the age of 50 will break a bone because of osteoporosis. You can help prevent this.
• Bones stay healthy when they are regularly challenged and surprised.
• Doing regular strength and impact exercises at least twice a week keeps bones and muscles strong. Examples include, using resistance bands, lifting weights, dancing, using your body weight e.g. squats, lunges, press-ups
• The higher the impact of the exercises, the better it is for your bones, like jumping, skipping, dancing.

Other ways to keep your bones strong and to reduce your risk of osteoporosis, is:

• To do 150 minutes of moderate intensity activity a week. Moderate intensity is activity that will raise your heart rate and make you breathe faster and feel warmer e.g brisk walking, dancing
• Eating foods rich in vitamin D and calcium, such as green leafy vegetables, milk, cheese and other diary products
• Taking a vitamin D supplement of 10 micrograms, especially during the autumn and winter months
• Stopping smoking, it’s never too late to quit smoking  
• reducing alcohol consumption. In the UK it is advised not to regularly drink more than 14 units of alcohol per week and don’t save up your units for just one or two days.

To find out more about osteoporosis and better bone health visit the Royal Osteoporosis Society

You can also try the stronger for longer challenge which is 10 strength exercises that help build bone and muscle strength during the perimenopause and menopause.