A physiotherapist has shared advice on maintaining bone health during midlife, when issues such as joint pain, osteoporosis and stress fractures become more common. Hormonal changes during menopause and declining activity levels can contribute, but simple lifestyle changes can help.
Lucy Macdonald of Restart Physio explains that osteopenia, a precursor to osteoporosis, is more prevalent in perimenopausal and postmenopausal women due to falling oestrogen levels. Osteoporosis weakens bones, and stress fractures are also more common in older adults. “If you are young and suddenly go for a long run, you’re less likely to get a stress fracture compared to someone who is older,” she says.
Macdonald recommends impact activities such as jumping to stimulate bone regeneration, starting with simple exercises like sit-to-stands and bunny hops. Strength training is also beneficial, as muscle contractions pull on bones and promote regeneration. She advises combining both types of exercise, beginning with strength training if you have been inactive.
Other tips include resting between sessions, trying group activities like Zumba to stay motivated, and gradually increasing exercise intensity to avoid stress fractures. Macdonald also warns against smoking, emphasises the importance of sleep for recovery, and recommends a diet rich in protein, vegetables, fruits, dairy and whole foods while minimising processed items.
For personalised guidance, Macdonald suggests consulting a professional who understands the body’s physiology and can tailor exercises appropriately.
