Women lose bone more rapidly in the first few years after menopause, and this raises the risk of osteoporosis, particularly if menopause happens early, before 45, or follows the removal of the ovaries (Source: NHS, 2026). The good news is that regular exercise, particularly a combination of impact and strength exercise, along with enough calcium and vitamin D, can help protect bone density during and after this period (Source: NHS, 2026; Source: Royal Osteoporosis Society, 2026).
Who this is for
You're in perimenopause, menopause, or the years just after, and you want to understand what's actually happening to your bones and what you can do about it, whether or not you've been told you're at risk of osteoporosis. This isn't about fear; it's about knowing which everyday changes make a real difference.
Why bone loss speeds up around menopause
Bone is constantly being broken down and rebuilt throughout life. Oestrogen plays a role in that balance, and as oestrogen levels fall around menopause, bone breakdown starts to outpace rebuilding, which is why bone loss happens more quickly in the years immediately following menopause (Source: NHS, 2026). Other risk factors that add to this include a family history of osteoporosis, long-term steroid use, certain medical conditions, low body weight, smoking, and a sedentary lifestyle (Source: NHS, 2026).
This doesn't mean bone loss is inevitable or unmanageable. It means the years around menopause are a genuinely useful time to focus on the things that support bone strength.
The exercise that helps most
The Royal Osteoporosis Society recommends combining two types of exercise for the strongest effect on bone health: impact exercise, where your feet strike the ground and add extra force through your bones, such as brisk walking, stair climbing, jogging, or dancing, and strength exercise, which works your muscles against resistance using body weight, resistance bands, or weights (Source: Royal Osteoporosis Society, 2026). Doing both together, rather than just one, gives your bones the strongest signal to stay dense.
Balance exercises are also worth including, since they strengthen the muscles that keep you steady and reduce the risk of falls, which matters more as bone density changes (Source: Royal Osteoporosis Society, 2026). If you have an existing health condition or haven't exercised in a while, it's worth checking with your doctor or a physiotherapist before starting, particularly with impact exercise.
Diet, calcium and vitamin D
The NHS recommends eating a diet that includes foods rich in calcium and vitamin D as part of osteoporosis prevention, alongside a daily vitamin D supplement of 10 micrograms, since it's difficult to get enough vitamin D from food and sunlight alone, especially in the UK (Source: NHS, 2026). Calcium-rich foods include dairy, leafy green vegetables, and fortified foods. Reducing smoking and heavy alcohol intake are also part of the NHS's recommended approach, since both are linked to weaker bones (Source: NHS, 2026).
When to speak to a GP
If you're going through menopause early, have a family history of osteoporosis, or have other risk factors such as long-term steroid use or a low body weight, it's worth talking to your GP about your individual risk, since they can advise on whether further assessment, such as a bone density scan, is appropriate for you.
Bone loss speeds up in the years immediately after menopause as falling oestrogen levels change the balance between bone breakdown and rebuilding (Source: NHS, 2026). Combining impact exercise, such as brisk walking or jogging, with strength exercise gives the strongest protective effect on bone density (Source: Royal Osteoporosis Society, 2026). Balance exercises help reduce fall risk alongside this. A diet rich in calcium and vitamin D, plus a daily 10-microgram vitamin D supplement, supports bone health, particularly in the UK where sunlight exposure is limited (Source: NHS, 2026). Anyone with additional risk factors, such as early menopause or a family history of osteoporosis, should speak to their GP about individual risk.
Questions people often ask
Falling oestrogen levels around menopause change the balance between bone breakdown and bone rebuilding, so bone is lost more quickly in the years immediately following menopause than before it (Source: NHS, 2026).
A combination of impact exercise, such as brisk walking, jogging or dancing, and strength exercise using body weight, resistance bands or weights, gives the strongest protective effect on bone density (Source: Royal Osteoporosis Society, 2026).
The NHS recommends a diet including calcium-rich and vitamin D-rich foods, plus a daily vitamin D supplement of 10 micrograms, since it's hard to get enough vitamin D from food and sunlight alone in the UK (Source: NHS, 2026).
Menopause is a significant risk factor for osteoporosis because of rapid bone loss in the years immediately following it, particularly with early menopause, but it's one of several risk factors alongside family history, steroid use, and lifestyle factors (Source: NHS, 2026).
Yes. Strength exercise, which works muscles against resistance, is one of the two exercise types the Royal Osteoporosis Society specifically recommends for bone health, alongside impact exercise (Source: Royal Osteoporosis Society, 2026).
This article is for general information only and is not a substitute for professional medical advice. If you are concerned about a specific symptom, please see a GP or other qualified healthcare provider.