Bone health is a critical aspect of overall wellness, particularly for women as they age. Unfortunately, conditions like osteoporosis and osteopenia, which cause bones to weaken and become more susceptible to fractures, are far more common in women than in men. This is largely due to the hormonal changes women experience, particularly after menopause, which can lead to a rapid loss of bone density.
Why is Bone Health So Important for Women?
As we age, our bones naturally lose density. For women, this process accelerates after menopause due to a decrease in estrogen, a hormone that helps protect bone mass. This increased bone loss can lead to conditions like osteoporosis, which is often referred to as the “silent disease” because it progresses without symptoms until a fracture occurs.
Maintaining strong bones is essential not only to prevent fractures but also to ensure you can continue to live an active and independent life. Fractures, especially in the hips or spine, can significantly impact your mobility and quality of life.
How Can Exercise Improve Bone Health?
While we often think of diet and supplements as important for bone health, exercise plays a key role in building and maintaining bone strength. Weight-bearing and resistance exercises are particularly effective at promoting bone density because they force your body to work against gravity, which stimulates your bones to grow stronger.
Regular exercise that focuses on bone health can:
- Increase bone density and slow down bone loss
- Improve balance and coordination, reducing your risk of falls and fractures
- Strengthen the muscles that support your bones, providing greater stability
- Enhance flexibility and mobility, helping you maintain an active lifestyle
What Would a Healthy Bones Class Include?
Our Healthy Bones classes at Sunshine Coast Health Services are carefully designed to target all the areas that contribute to bone strength, stability, and overall musculoskeletal health. Here’s what you can expect from one of our classes:
- Weight-Bearing Exercises
These exercises are the foundation of any bone health program. They involve activities that make you work against gravity, like walking, dancing, or low-impact aerobics. In class, you’ll perform a variety of these weight-bearing movements that are safe, enjoyable, and highly effective for improving bone density.
- Resistance Training
Resistance exercises use weights, resistance bands, or body weight to strengthen the muscles that support your bones. Stronger muscles help to take the load off your bones, making it less likely for injuries or fractures to occur. In class, you’ll use light to moderate weights or resistance bands in exercises that target the hips, spine, and wrists—areas most affected by osteoporosis.
- Balance and Stability Work
Falls are a major risk factor for fractures, particularly in older women. That’s why our Healthy Bones classes include balance and stability training to help you stay steady on your feet. You’ll practice exercises that enhance your coordination, balance, and core strength, all of which are crucial in preventing falls.
- Flexibility and Stretching
Maintaining flexibility is essential for overall mobility and reducing stiffness in the joints. Each class includes stretching exercises to improve your range of motion, prevent muscle tightness, and keep your joints healthy and flexible.
- Education and Support
At Sunshine Coast Health Services, our Accredited Exercise Physiologists don’t just lead the classes—they educate and support you throughout your bone health journey. Each class provides valuable information on maintaining strong bones through exercise, nutrition, and lifestyle changes. You’ll leave feeling empowered with the knowledge you need to care for your bones long after class is over.
Why Choose Sunshine Coast Health Services for Your Bone Health?
At Sunshine Coast Health Services, our Healthy Bones classes are developed and led by highly qualified Accredited Exercise Physiologists who specialise in women’s health and bone health. You can be confident that you’re in expert hands, receiving exercises that are safe, effective, and specifically tailored to support your bone health.
Our team works closely with you to ensure your exercises are appropriate for your fitness level and medical history. Whether you’re looking to prevent osteoporosis or manage an existing condition, we’ll provide you with the guidance and support you need to achieve your bone health goals.
Are you ready? Call us on (07) 53630288 to make an appointment.