And as we move into our 40s and 50s, focusing on building and maintaining bone strength is particularly important.<\/p>\n
\u2018Around the menopause, falling oestrogen levels are associated with an acceleration in bone loss. At approximately the same time, we also start to lose muscle mass and strength unless we actively do something to preserve them,\u2019 says Dr Tselentakis. \u2018This is why the 40s and 50s are an extremely important time to become more \u2013 not less \u2013 focused on exercise.\u2019<\/p>\n
He continues: \u2018It\u2019s much easier to maintain capacity than to regain it after you have lost it, and that\u2019s particularly relevant to bone \u2013 the best time to think about osteoporosis<\/a> is before you develop osteoporosis.\u2019 <\/p>\n What people get wrong about exercise and healthy ageing <\/p>\n \u2018Exercise is probably the most powerful medicine we have for healthy ageing \u2013 but, like any medicine, it needs to be prescribed for the right purpose and at the right dose,\u2019 notes Dr Tselentakis. <\/p>\n \u2018We sometimes talk about \u201cexercise\u201d as though all exercise produces the same benefit \u2013 it doesn\u2019t. Cycling, swimming, running, resistance training<\/a>, walking and Pilates<\/a> are all exercise, but they place very different demands on the body.<\/p>\n \u2018If I want to improve cardiovascular fitness, I will prescribe exercise differently from if I want to increase muscle strength. If my objective is to improve bone density<\/a>, I need to create a different mechanical stimulus again. There is inevitably some overlap, but the important thing is to understand what you’re trying to achieve.\u2019<\/p>\n The best types of exercise for strong bones<\/p>\n \u2018Bone is living tissue and, just like muscle, it responds to stress,\u2019 says Dr Tselentakis. \u2018If you put a mechanical demand on bone, the body responds by trying to maintain its strength and structure. If you don\u2019t put that demand on it, there’s progressively less stimulus for it to maintain that capacity.\u2019 <\/p>\n That\u2019s why, to maintain bone density with age, he recommends prioritising \u2018weight-bearing exercise, resistance training and, where appropriate, impact exercise\u2019.<\/p>\n \u2018Weight-bearing exercise includes brisk walking, hiking, climbing stairs, running and dancing<\/a>.\u2019\u2018Resistance training might include squats<\/a>, lunges<\/a>, step-ups, deadlifts<\/a> or hip-hinge exercises, calf raises<\/a> and upper-body exercises such as presses and rows.\u2019\u2018Impact exercise \u2013 jumping, hopping, skipping<\/a> and changes of direction \u2013 provides a particularly strong stimulus to bone, although it has to be appropriate for the individual.\u2019<\/p>\n While activities like swimming and cycling are great, adds Dr Tselentakis, they aren\u2019t particularly effective for \u2018maintaining bone density because the skeleton is not being exposed to significant weight-bearing loading.\u2019 <\/p>\n What is the optimal amount of exercise for healthy ageing? <\/p>\n \u2018For general health, the usual recommendation is around 150-300 minutes of moderate cardiovascular activity each week, together with at least two sessions of muscle-strengthening exercise,\u2019 notes Dr Tselentakis. \u2018But for healthy ageing, I would go further and think about the different components separately.\u2019 <\/p>\n Ideal weekly exercise routine for stronger bones and healthy ageing <\/p>\n For an otherwise healthy midlife woman, Dr Tselentakis’s ideal weekly exercise routine would look like the following. <\/p>\n Monday \u2013 Full-body strength <\/p>\n 50-60 minutes.<\/p>\n Regular strength training \u2013 which can be done at home \u2013 is key<\/p>\n For example:<\/p>\n \u2018The emphasis should be on progressive resistance; the exercises should become progressively more challenging.\u2019<\/p>\n Tuesday \u2013 Cardio and weight-bearing exercises<\/p>\n 40-50 minutes of brisk walking, preferably including hills or some stairs.<\/p>\n Add an incline: boost your weight-bearing walk with some stairs<\/p>\n \u2018For somebody who is fit and has healthy joints, I might add a small amount of impact work \u2013 for example, short sets of skipping, hopping or jumping.\u2019<\/p>\n Wednesday \u2013 Full-body strength<\/p>\n 45-60-minutes.<\/p>\n For example:<\/p>\n \u2018Again, the aim is progressive loading and maintaining whole-body strength.\u2019<\/p>\n Thursday \u2013 Active recovery<\/p>\n 30-45 minutes of relatively easy walking<\/a>, followed by 15-20 minutes of stretching<\/a> or Pilates.<\/p>\n Friday \u2013 Strength and power<\/p>\n 45-60 minutes.<\/p>\n \u2018I would use the major movement patterns again \u2013 squat, hinge, push, pull and single-leg work \u2013 but introduce some controlled power work where appropriate.<\/p>\n \u2018For someone who is fit and has healthy bones and joints, this might include jumping<\/a> or hopping. <\/p>\n \u2018Power becomes increasingly important with age because it contributes to our ability to recover when we trip or lose our balance.\u2019<\/p>\n Saturday \u2013 Longer cardio activity Racket sports are a great source of cardio and muscular resistance exercise<\/p>\n 60-90 minutes of something enjoyable.<\/p>\n \u2018A long walk, hike, bike, tennis<\/a>, dancing or another activity that maintains cardiovascular fitness and, ideally, involves weight-bearing \u2013 the activity doesn\u2019t have to feel like \u201cexercise\u201d.\u2019<\/p>\n Sunday \u2013 Recovery and gentle movement<\/p>\n \u2018An easy walk, some mobility<\/a> work or simply normal daily activity. Or rest if the body needs it.\u2019<\/p>\n Ultimately, though, it\u2019s about finding what you enjoy and can maintain over time. <\/p>\n One of our most frequently asked questions here at Women\u2019s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo<\/a> exactly how to do it. In this 4-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.<\/p>\n![\"best](\"https:\/\/www.newsbeep.com\/nz\/wp-content\/uploads\/2026\/08\/869f4a86-a431-4b7d-9559-5d98e2f21b7a.jpeg\" "\\"Best")
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