5 Evidence-Based Strategies for Bone Health
Regardless of whether you choose hormone therapy, exercise should be central to your bone health strategy. Research consistently shows that structured exercise programs can significantly improve bone density.
Exercise is universally recommendedIf you're considering hormone therapy for bone health, the research suggests it may be most effective during perimenopause and early postmenopause — ideally within the first 10 years after menopause.
Window of opportunity: first 10 yearsAim for a program that includes strength training 2 to 3 times per week at moderate to high intensity, combined with weight-bearing aerobic activity and balance exercises.
Strength training 2–3× / weekToday's prescribing has evolved significantly. Talk with your healthcare provider about transdermal estrogen (patches, gels, or sprays) and bioidentical progesterone, which may carry lower risks than older oral formulations.
Transdermal & bioidentical optionsYour treatment plan should consider individual risk factors, medical history, and preferences. While exercise is beneficial for everyone, hormone therapy isn't appropriate for all — many guidelines prioritize other medications as first-line treatments.
Tailored to your risk profileCombining exercise with appropriate hormone therapy may provide synergistic benefits for your bone health that neither approach can achieve alone.