Postmenopausal women with osteoporosis who did 6 weeks of treadmill walking, with or without a weighted vest, showed improved bone turnover markers and balance, with greater balance gains using the vest.
Reported an improvementRandomised trial · 36 women · 6 weeks · 2013PostmenopausalCited 48 timesPubMed
Postmenopausal women with osteoporosis did a 12 week program combining resistance, balance and aerobic exercise; the exercise group improved functional measures like Timed Up and Go and fall-efficacy more than controls.
Reported an improvementRandomised trial · 96 women · 12 weeks · 2021PostmenopausalCited 26 timesPubMed
Sedentary postmenopausal women did 2 months of flamenco and sevillanas dance three times weekly, improving mobility, balance, physical activity, and fitness, but not blood pressure, weight, or quality of life.
Reported an improvementRandomised trial · 52 women · 8 weeks · 2016PostmenopausalCited 30 timesPubMed
Eighty six breast cancer survivors did 12 months of aerobic impact exercise training, and postmenopausal trainees showed small improvements in bone structural strength, agility and grip strength.
Reported an improvementRandomised trial · 86 women · 52 weeks · 2012PostmenopausalCited 28 timesPubMed
Sedentary postmenopausal women did foot stamping, squats and line dancing; the program maintained hip bone density and improved leg strength and balance.
Reported an improvementRandomised trial · 45 women · 2007PostmenopausalCited 36 timesPubMed
Inactive postmenopausal women who did recreational team handball twice weekly for 16 weeks showed improved lumbar spine bone density, bone markers and postural balance versus controls.
Reported an improvementRandomised trial · 67 women · 16 weeks · 2021PostmenopausalCited 20 timesPubMed
Fifty postmenopausal women with osteopenia did 12 weeks of light to moderate aerobic walking; bone formation and resorption markers did not differ from controls, but pain, walking speed and balance improved.
Reported an improvementRandomised trial · 50 women · 12 weeks · 2025PostmenopausalCited 9 timesPubMed
In 85 middle-aged women, 12 weeks of Zumba training improved mobility, gait speed and lower body endurance, with caffeine supplementation further boosting these gains except for dynamic balance.
Mixed resultsRandomised trial · 85 women · 12 weeks · 2024Midlife womenCited 8 timesPubMed
60 perimenopausal women were randomized to aerobic training, estrogen plus progesterone therapy, or control for 18 months; the hormone therapy group showed better results in 3 of 6 balance measures.
Mixed resultsRandomised trial · 60 women · 78 weeks · 2007PerimenopausalCited 9 timesPubMed
In postmenopausal women with osteoporosis, 12 weeks of balance and coordination training improved balance, while strengthening exercise improved pain, and no falls occurred during follow-up.
Reported an improvementRandomised trial · 12 weeks · 2018PostmenopausalCited 15 timesPubMed
In postmenopausal women aged 50 to 60, Zumba training improved postural control under conflicting sensory conditions more than Pilates training.
Reported an improvementRandomised trial · 57 women · 2024PostmenopausalCited 4 timesPubMed
Middle-aged women did 12 weeks of Zumba training with or without caffeine, with the combined group showing significant improvements in postural balance and cognitive performance on unstable surfaces.
Reported an improvementRandomised trial · 56 women · 12 weeks · 2023Midlife womenCited 4 timesPubMed
Middle-aged women aged 47 to 53 took part in a Greek folk dance programme, which improved static and dynamic postural balance compared to a control group.
Reported an improvementRandomised trial · 63 women · 2015Midlife womenCited 4 timesPubMed
In 42 postmenopausal women, 12 weeks of Zumba training improved postural balance, lower limb strength, mood, and quality of life compared with baseline.
Reported an improvementRandomised trial · 42 women · 12 weeks · 2024PostmenopausalCited 3 timesPubMed
Postmenopausal women with osteopenia who did 24 weeks of aerobic dance showed increased femoral neck bone density, grip strength, and physical quality of life compared to controls.
Reported an improvementCohort study · 80 women · 24 weeks · 2019PostmenopausalCited 30 timesPubMed
Postmenopausal women on alendronate did resistance training, judo, water aerobics or no exercise for 12 months; resistance training and judo groups showed greater gains in spine bone density, balance and quality of life than controls.
Reported an improvementControlled trial · 35 women · 52 weeks · 2010PostmenopausalCited 13 timesPubMed
Obese middle-aged women did a 12-week diet and aerobic program with or without acceleration training; adding acceleration training improved grip strength, balance and flexibility beyond diet and aerobic exercise alone.
Reported an improvementControlled trial · 28 women · 12 weeks · 2014Midlife womenCited 10 timesPubMed
This narrative review summarized medical literature finding that regular exercise in midlife and postmenopausal women is linked with reduced obesity, cancer, dementia, mood symptoms, and osteoporosis.
Reported an improvementOther · 2015Midlife womenCited 56 timesPubMed
A literature review reported that exercise, especially high impact activities like stepping and jumping, produced modest bone density benefits in postmenopausal women and reduced hip fracture incidence.
Reported an improvementOther · 1999PostmenopausalCited 39 timesPubMed
Nine middle-aged women completed 24 rhythmic step aerobics sessions and showed improved movement smoothness and stepping adaptation, especially in backward stepping.
Reported an improvementBefore-and-after study · 9 women · 2025Midlife womenPubMed
This review reported that both aerobic exercise and weight training help maintain or build bone density in postmenopausal women, with weight training also improving strength and balance.
Reported an improvementOther · 1999PostmenopausalCited 5 timesPubMed
A review reported that combined muscle strengthening, aerobic, progressive resistance and high impact exercise programs were linked to increased bone mineral density, and balance exercises reduced falls in postmenopausal women with osteoporosis.
Reported an improvementOther · 2014PostmenopausalPubMed