The main points to take away from the osteoporosis blog posts on Pinnacle Posture are as follows:
Femoral neck bone mineral density (BMD) can be increase by walking, however spinal BMD is unaffected.
Spinal BMD is likely to increase with an exercise program the incorporates resistance, aerobic and impact exercises.
Muscle strength, muscle contraction type, muscle contraction duration and intensity of exercises are all factors that induce changes in bone metabolism even after the menopause.
Activities that also incorporate exercises that develope muscle strength, balance and proprioception are neccessary to reduce the possibilty of falls and therefore fractures.
Useful exercises for postmenopausal women that may help to prevent osteoporosis include: walking, running, jumping, step climbing, weight lifting. Water aerobics & swimming are also beneficial if the intensity is moderate to intense (70-90% of 1 rep max) with a frequency of at least 2-4 times a week.
A safe way to stimulate bone metabolism in the postmenopausal period is through the use of a vibroplate.
As there are some precautions that postmenopausal women should have knowledge of prior to starting exercises, they should consult a professional to have a unique exercise program allocated to them.
Moreira, M.D.F, Oliveria, M.L., Lirani-Galvto, A.P., Marin-Mio, R.V., Santos, R.N., Lazarett-Castro, M. 2014. Physical exercise and osteoporosis: effects of different types of exercises on bone and physical function of postmenopausal women. Arquivos Brasileiros de Endocrinologia & Metabologia. 58(5). [viewed 23 October 2017]. Available from: http://www.scielo.br/scielo.php?script=sci_arttext&pid=S0004-27302014000500514#B12