7-Day Bone-Strength Starter
Bone loss speeds up around menopause. A gentle week to start the movement and habits that protect it.
- Day 1Two-minute strength
Do a short set of bodyweight moves — sit-to-stands, wall push-ups, calf raises. Strength work signals bone to stay strong.
Exercise for menopause → - Day 2Add weight-bearing steps
Take a brisk walk today. Weight-bearing movement is one of the simplest ways to support bone density.
Bone health → - Day 3Check your calcium
Look at whether your meals include calcium-rich foods most days — dairy, fortified alternatives, leafy greens, tinned fish with bones.
Best diet for menopause → - Day 4Mind your vitamin D
Vitamin D helps you absorb calcium. If you're unsure of your level, it's a simple thing to ask about.
Understand a vitamin D result → - Day 5Practise balance
Stand on one leg while you brush your teeth. Balance work helps prevent the falls that cause fractures.
Bone health → - Day 6Add a little more protein
Include a protein source at each meal today — it supports the muscle that protects your bones.
Nutrition → - Day 7Know your screening
Check whether you're due a bone-density (DEXA) scan — recommended from 65, and earlier with risk factors.
Her Health Check →