The 5 Best Exercises To Prevent Bone Loss After 60, Trainer Says
One of the biggest health issues you need to know about as you grow older is bone loss. According to Cleveland Clinic, women experience quick bone loss during the first decade of menopause, because this natural chapter of life reduces estrogen production. Estrogen shields the body against major bone loss. Besides consuming a diet high in calcium and supplementing with vitamin D, you should consider doing the best exercises to prevent bone loss after 60. Before we get into them, though, let's discuss some background info.
A great way to hopefully avoid bone loss is to incorporate strength training into your fitness routine. Resistance training not only helps you build muscle, but also your bone density. If you're not currently doing any sort of strength work, then I recommend starting ASAP to maintain your bone density and improve your overall fitness. The strength exercises you choose should be compound movements that focus on your back and lower body.
If you're 60 or older, I recommend incorporating the following 5 exercises into your workout program to prevent bone loss. Check them out below, and next, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Dumbbell Goblet Squat
Begin by holding one dumbbell in a vertical fashion in front of your chest. Keeping 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. Perform 3 sets of 10 to 12 reps.
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Position yourself parallel to a bench so one hand and knee are firmly planted on the surface of it for balance. Grip a dumbbell with your opposite hand and your arm extended straight down toward the floor. Then, begin the motion by pulling the dumbbell up towards your hip, squeezing your lats and upper back at the very end of the movement. Straighten your arm back down, and get a nice stretch at the bottom before performing the next rep. Complete 3 sets of 12 reps on each arm.
Dumbbell Shoulder Press
Begin this exercise by having the dumbbells up next to your shoulders, with your palms facing each other. Keep your core tight and glutes squeezed, and press the dumbbells up, flexing your shoulders and triceps at the top. Lower the weight under control before performing another rep. Complete 10 to 12 reps.
Related: Over 60? Do These Exercises to Build Stronger Muscles, Say Experts
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. Keeping your core tight, lower your hips all the way down, then push through your heels, and squeeze your glutes hard to come back up, holding there for 2 seconds. Do 3 sets of 12 to 15 reps.
To perform the hammer curl, grab a pair of dumbbells with both hands facing each other in a neutral grip. Keep your shoulders pulled back, and curl the weight up, flexing your forearms and biceps the entire time. Squeeze hard at the top, then resist on the way down. Do 3 sets of 12 to 15 reps.