Building Vitality from Home: Strengthening Bones, Muscles, and Hormones with the Evolved Menopause Method

Oct 5

By Dr. Beth Meneley, Founder of Evolved Menopause

Exercise has always been a cornerstone of good health, but as we get older, it becomes even more important—especially for maintaining our bones, muscles, hormone health, and overall vitality. I know firsthand how intimidating it can be to fit exercise into an already busy life, especially when middle age health challenges start to present themselves. But here’s the good news: you don’t need a lot of time or an extra drive to the gym to achieve the health benefits of exercise. Through an accessible, at-home High-Intensity Interval Training (HIIT) style program, you can strengthen your bones, muscles, and ultimately enhance your overall health right in your living room. It is never too late! I started at the age of 50!

Working Out for Strong Bones and Hormone Health

Maintaining bone density is one of the most important aspects of staying healthy as we age, especially for women during and after menopause. Hormonal changes, such as a decline in estrogen, can lead to decreased bone mass, putting us at risk for osteoporosis. The good news is that exercise—particularly osteogenic exercises (bone-building exercises)—can help combat this.

Osteogenic exercises stimulate bone growth through weight-bearing activities that place stress on the bones, prompting them to become stronger. Additionally, building lean muscle mass through resistance training helps support our hormone health by improving metabolism, increasing growth hormone release, and positively impacting insulin sensitivity. Exercise has been shown to reduce inflammation, support hormone balance, and help us feel energized and vital.

When we work our muscles, we release myokines—a type of protein released by muscle fibers during exercise that can help combat inflammation and regulate hormonal function. These myokines not only play a role in maintaining metabolic health but also help communicate with other tissues, enhancing overall vitality. Regular physical activity helps increase testosterone levels in both men and women, supporting libido and strength, while also positively impacting estrogen and growth hormone production, which are essential for energy and cellular repair.

Bone-Building and Muscle-Strengthening Exercises You Can Do at Home

Here are some simple yet powerful exercises that you can do right at home to build bones, strengthen muscles, and improve hormone health:

1. Weight-Bearing Cardio Exercises

Weight-bearing cardio exercises are excellent for improving bone density and overall cardiovascular health. These exercises require your bones to support your weight, which stimulates bone growth. Some options include:

Walking or Hiking: Walking, especially brisk walking, puts pressure on the bones in your legs, hips, and spine, encouraging them to strengthen.
Jumping Jacks: The impact of jumping stimulates bone growth and improves cardiovascular health.
Stair Climbing: Climbing stairs is an effective way to build bone strength and improve muscle tone in the legs.

2. Osteogenic Strength Training Exercises

Strength training exercises are some of the best ways to improve bone density. Weight-bearing exercises that focus on resistance and repetition are key for promoting bone growth:

Squats: Squats help strengthen the hips, thighs, and lower back—critical areas for bone health. Start with bodyweight squats and add weights if you’re comfortable.
Lunges: Lunges are great for building leg strength and stability while also improving bone density in the hips and legs.
Push-Ups: Push-ups help improve upper body strength, benefiting bone health in the arms, shoulders, and chest. These can be modified to be done on your knees or against a wall if needed.

3. HIIT for Convenience and Effectiveness

I know from experience how difficult it can be to make time for working out. But High-Intensity Interval Training (HIIT)has been a game-changer for me, and it might be for you too. HIIT involves short bursts of intense exercise followed by periods of rest or lower-intensity movement, making it effective and time-efficient.

HIIT Routine at Home: A HIIT routine can include a combination of bodyweight exercises like squats, lunges, push-ups, burpees, and planks. You can do these exercises for 30 seconds each, followed by 15-30 seconds of rest, cycling through for 15-20 minutes. Not only does HIIT help improve cardiovascular health, but it also helps build muscle and stimulate bone growth.

My Journey to Make Exercise Accessible

I discovered is that working out at home can be incredibly empowering. By creating a simple HIIT program that targets both bone-building and muscle-strengthening exercises, I found myself feeling stronger, more energized, and more connected to my body. And the best part? You can tailor it to your fitness level, gradually building strength and intensity as you feel more comfortable.

Reclaiming Your Vitality

The key to maintaining vitality as we age is staying active and taking care of our bones and muscles. Exercise is a powerful tool that not only helps prevent osteoporosis but also enhances our hormone health, energy, and passion for life. Through simple weight-bearing exercises and muscle-strengthening routines, you can maintain strong bones, support balanced hormone levels, and experience a reawakening of energy that impacts every area of your life.

At Evolved Menopause, our goal is to help you embrace aging as a journey of growth and strength. Incorporating a consistent exercise routine—especially one you can do at home—can make all the difference. Whether it’s a short HIIT routine in your living room or a brisk walk around the neighborhood, these activities help support your hormonal health, build strong bones, and keep you feeling vibrant and alive.

Let this be the time when you take control of your health, strengthen your body, and rekindle your energy for life. Discover what helps you thrive and embrace this stage of life with confidence and vitality.