Whether you are going through menopause or not the benefits of sprinting, to your bone health, are vast.

*Consult your healthcare provider before you begin any new exercise program, especially if there are pre-existing health concerns.

Incorporating sprinting into a balanced exercises program, ALONG WITH STRENGTH TRAINING and flexibility work, can help optimize bone density.

Reasons sprinting is beneficial for you during menopause:

Weight Bearing Exercises

Sprinting is a high-impact, weight bearing activity. Such exercises stimulate bone formation and help slow down bone loss, which is crucial during menopause when estrogen levels drop, increasing the risk of osteoporosis.

Increase Muscle Strength

Sprinting engages various muscle groups, which helps build muscle groups, which helps build muscle strength. Stronger muscles exert more force on bones, promoting bone density and overall skeletal health.

Hormonal Benefits

High-intensity exercises, like sprinting, can help regulate hormones, including those related to stress and metabolism. Positively affecting the bone health by potentially mitigating some hormonal imbalances that occur during menopause.

Improved Balance and Coordination

Sprinting can enhance balance and coordination, reducing the risk of falls and fractures. Broke hips are the kiss of death. This is particularly important for post menopausal women, who may be more susceptible to injuries.

How to Start!!

Warm-up: Start with a 5-10 minutes of light jogging or walking followed by some dynamic stretches.

Build Endurance: Begin walking or light jogging for 20-30 minutes, 3-4 times a week.

Add Intervals: Incorporate 20-30 seconds (ONLY) of sprinting, followed by a recovery walk or slow jogging. You will sprint 3-4 times during your entire jog. That’s it!! However, when you start your effort should be about at 50%. As you become more proficient at sprinting up your percentage so that each sprints at 85-95% maximum effort. This crucial for optimizing the benefits of sprinting and stimulating bone density.

Recovery: Make sure when your walk or jog + Sprinting is complete you take 5-10 minutes to cool down. Walk slower or jog slower to lower your heart rate and then some static stretches.

Aim to include sprints 1-2 times a week. Stay consistent

Enjoy!