Medicus, Vol. 33 No. 2 Zdravlje žene, 2024.
Pregledni rad
Healthy Bones and Muscles in Women
Nadica Laktašić Žerjavić
Sažetak
The protective role of estrogen, adequate calcium and phosphorus intake, sufficient vitamin D status, adequate protein (amino acid) and energy intake (avoiding prolonged starvation as well as excessive energy intake) along with regular physical activity and exercise, are important for good bone status and achieving and preserving muscle mass (MM) and strength in women. Postmenopausal women go through sudden hormonal changes that can significantly affect bone and muscle health. MM has an important metabolic role, manifested in preserving healthy body mass, better regulation of basal metabolism, glucose and lipid metabolism, and greater resistance to stress such as severe diseases and injuries, thereby reducing morbidity and mortality. Preservation of bone mass (BM) and MM are important in preserving health, functional status, independence in performing daily activities, and quality of life. The positive effects of exercise on BM and MM require implementing exercise and physical activity in one’s lifestyle, which women should adopt early in life, starting from puberty and adolescence, especially when entering menopause. The most effective exercise strategy for preserving BM is a combination of aerobic training, weight-bearing and anti-gravity exercise, resistance training, various jumps, and recreational activities that include frequent changes in load direction to stimulate osteocytes as mechanosensory cells. Progressive resistance training is the most important for preserving MM. As the MM of the lower body is mostly lost with aging, exercises to strengthen the large muscle groups of the legs, core muscles, and balance exercises are indispensable for preserving MM and strength and preventing falls and fractures.
Ključne riječi
bone/bones; exercise therapy; muscle; skeletal; osteoporosis; sarcopenia; women’s health
Hrčak ID:
328479
URI
Datum izdavanja:
27.2.2025.
Posjeta: 513 *