How Weight-Bearing Exercises Prevent Osteoporosis in Perimenopause
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Literature Review
Perimenopause (menopausal transition) is associated with many factors (Dasuki & Rukmono, 2014). These include “irregular menstrual cycles, perimenopause symptoms and hormonal changes” (Shariati-Sarabi et al. 2018, p.57). Studies have found a correlation between perimenopause symptoms and osteoporosis. For example, a survey by Dasuki and Rukmono revealed that perimenopause symptoms increase abnormal bone mass density (BMD) (Dasuki & Rukmono, 2014). Similarly, Shariati-Sarabi et al. (2018) state that osteoporosis falls among the top prevalent and debilitating bone diseases among women in the menopausal transition period. Thus, prevention measures are necessary to improve the living conditions of these women.
Weight-Bearing Exercises is considered one of the prevention measures. Weight-bearing exercises such as walking, jogging, and climbing staircases improve bone mass and maintain bone density among premenopausal women (Rosen, 2019). Moreover, these kinds of exercise strengthen muscles, improve balance, and reduce the chances of falling that could result in fracture and other injuries (Edelman, Mandle, & Kudzma, 2017). Consequently, exercises prevent osteoporosis by attaining peak BMD and maintaining this by avoiding excessive bone loss (Snyman, 2014). Rosen (2019) asserts that these exercises should be performed for approximately half an hour three times a week. Edelman et al. (2017) echo similar recommendations, that is, 20 to 30 minutes for thrice to five times a week for optimal outcomes.
Despite the positive results associated with the weight-bearing exercises, the prevalence of osteoporosis among women in the menopausal transition period and post-menopause is still high. According to research by Shariati-Sarabi and colleagues among Iranian women showed a figure stands at roughly 10% (Shariati-Sarabi et al., 2018). Therefore, there is a need for educational programs focusing on prevention measures such as weight-bearing exercises.
References
Dasuki, D., & Rukmono, S. (2014). Relationship between perimenopause symptoms and bone mineral density. Journal of the Medical Sciences (Berkala ilmu Kedokteran), 46(1), 25-31.
Edelman, C. L., Mandle, C. L., & Kudzma, E. C. (2017). Health Promotion throughout the Life Span – E-Book (9th ed.). Philadelphia, PA: Elsevier Health Sciences.
Rosen, N. H. (2019, February 11). Patient education: Osteoporosis prevention and treatment (Beyond the Basics). Retrieved from https://www.uptodate.com/contents/osteoporosis-prevention-and-treatment-beyond-the-basics
Shariati-Sarabi, Z., Rezaie, H. E., Milani, N., Rezaie, F. E., & Rezaie, A. E. (2018). Evaluation of Bone Mineral Density in Perimenopausal Period. Archives of Bone and Joint Surgery, 6(1), 57-62.
Snyman, L. (2014). Menopause-related osteoporosis. South African Family Practice, 56(3), 174-177.