6 Exercises to Increase Bone Density
Osteoporosis causes bones to become fragile. In some cases, bones become so fragile that a fall or even mild stresses like bending over or coughing can cause a fracture. According to the Mayo Clinic, most fractures occur in the spine, hip or wrist. It is not just a women’s disease anymore, twenty percent of those affected with osteoporosis are MEN.
It’s never too late — or too early — to do something about osteoporosis. You can take steps to keep bones strong and healthy throughout life.
The University of Arizona conducted a study to find the best exercises to help increase bone density. They found that there are 6 crucial exercises.
6 Exercises to Increase Bone Density:
1. Smith Squat
2. Incline Leg Press
3. One Arm Overhead Press
4. Seated Row
5. Lat Pulldown
6. Back Extension
Overall, the results showed that the key component to improve bone health is in the intensity of the workout and the level of resistance training performed on a weekly basis.
I suggest that clients work at 60% of there one rep max with 2 sets of 6-8 reps one day a week, and 80% of their one rep max with 2 sets of 4-6 reps one day a week with at least 48 hours in between sessions to allow full muscle recovery.
I also highly recommended you talk with your Doctor about calcium supplements and hormone replacement therapy.
If you have any questions or would like to get started building your bone density, sign up for your first session free here.