The 5 Best Exercises To Keep Your Bones From Aging, Trainer Says
Besides having your metabolism slow down and decreased muscle mass, one major health risk associated with getting older is losing bone density. As you age, the areas that can be at major risk include your hips, vertebrae, and legs. That's why it's so important to keep your bones from aging so they don't get brittle and break. Outside of taking calcium, vitamin D, and magnesium, you want to strengthen your bones by performing resistance training. This means adding strength training to your fitness routine at least 2 to 3 times per week.
When it comes to exercise selection, compound movements are key, because those are the best bang-for-your-buck and incorporate multiple muscle groups and joints at the same time. This allows you to target more bones and help them stay strong and prevent them from aging.
If maintaining bone health is a major concern for you, here are the absolute best exercises you can add to your routine. Check out the best exercises to keep your bones from aging below, and next, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Begin this exercise by holding one dumbbell in a vertical fashion in front of your chest. Keep your core tight, push your hips back, and squat down until your thighs are parallel to the ground. Drive through your heels and hips to stand back up, flexing your quads and glutes to finish. Complete 3 sets of 10 to 12 reps.
Grab the attachment on a seated row machine, and place your feet firmly on the footpad. Pull the handle out, then straighten your legs fully. Keeping your chest tall, drive your elbows back towards your hips, squeezing your back and lats hard to finish. Straighten your arms fully, and get a good stretch in your shoulder blades before performing another rep. Perform 3 sets of 10 to 12 reps.
Dumbbell Split Squat
Grab a pair of dumbbells, and get into a split stance with one foot forward and one foot back. Lower yourself all the way down until your back knee touches the ground, then push yourself up using your front foot. Perform all reps on one leg before switching to the other. Complete 3 sets of 10 reps for each leg.
Grip the lat pulldown bar with your palms facing away from you just outside your shoulders. Lean back slightly, and pull the bar down toward your sternum with your elbows, squeezing your lats at the very bottom of the movement. Resist on the way up, maintaining tension in your lats. Get a good stretch at the very top by letting your shoulder blades come up before performing another rep. Complete 3 sets of 10 to 12 reps.
Start this movement by setting your upper back on a bench or sturdy platform. Place a dumbbell (or barbell) on your lap with your feet shoulder-width apart. Keep your core tight as you lower your weight down. Push through your heels and hips until they're fully extended, squeezing your glutes hard at the top for 2 seconds. Complete 3 sets of 12 to 15 reps.