Strong Bones 45+
Strength, small jumps and calcium for women and men from 45, including menopause.
For women and men aged 45 and up, including through menopause. The program adds strength training with small jumps three times a week, brisk walking, a source of calcium at two meals and a cool bedroom, about 30 to 50 minutes a day.
A day in the program
Tasks, in order.
Times assume waking at 7:00 and going to sleep at 23:00. In the app, they shift to fit you.
Morning
- 7:30Strength train for 20 minutes20 min · Movement · Mon, Wed, Fri
When you get up on Monday, Wednesday and Friday, cycle through chair squats, table push-ups, calf raises and supported lunges, then 10 small jumps or step-ups. It works without jumps too: do step-ups with a hand on the railing instead.
Caution. Talk to a doctor if you have bleeding after a year without periods, very heavy or irregular bleeding, menopause symptoms before 40, or a low mood that lasts a long time. If you have osteoporosis with a vertebral fracture or several fractures, skip the jumps and go over the exercises with a doctor or physical therapist.
What exercise can do. The UK's Royal Osteoporosis Society recommends strength training and short impact moves for bones and muscles. According to The Menopause Society, exercise has no proven effect on hot flashes, so the program does not promise it (Royal Osteoporosis Society, Menopause Society 2023).
Midday
- 12:30Add a source of calcium2 portions · Food · Every day
When you put together lunch and dinner, add a dairy product, tofu, poppy seeds, almonds or calcium-rich mineral water.
How much calcium. EFSA gives a reference intake of about 950 mg of calcium a day for adults from age 25 (EFSA 2015).
Evening
- 17:30Walk briskly for 30 minutes30 min · Movement · Weekdays
When you head home, walk briskly for 30 minutes, at a pace where you can talk but not sing. Weekends are for rest.
Weekly movement. WHO recommends 150 to 300 minutes of moderate activity a week; five brisk walks cover it (WHO 2020).
Night
- 22:00Set up a cool bedroomSleep · Every day
When you get ready for bed, air out the bedroom and dress in layers you can take off during the night. Adjust the time to suit you.
Low risk. A cool bedroom and layers are common, low-risk advice, though the evidence for it is weak.
General suggestions for everyday wellbeing, not medical advice. Adjust the tasks to suit you. If you have a health condition, are pregnant or take medication regularly, talk to your doctor before making changes.
What our programs build onSources
What the program builds on.
Five brisk walks a week meet the recommended 150 to 300 minutes of activity.
Strength training and short impact moves are in the program following the Royal Osteoporosis Society's advice for bones.
- The Menopause Society 2023: The 2023 nonhormone therapy position statement (opens in a new tab)guideline
The program does not promise that exercise will ease hot flashes, because according to The Menopause Society it has no proven effect on them.
A calcium source with meals is based on the reference intake of about 950 mg a day for adults from age 25.
Exercise builds up gradually, and a missed day is fine, because missing once did not meaningfully affect habit formation.