Five easy exercises to increase bone density and prevent osteoporosis

*the doctor Pamil Beck He is an associate professor of medicine at the University of Maryland. This text was originally published on AARP, a nonprofit organization dedicated to improving the quality of life and health of people ages 50 and older.

From the age of 30, we test A Gradual decrease in bone mineral density And we lose about a Density: 1% per year. But there is evidence that if implemented Regular physical activities“You can improve your bone health throughout your life,” he says Wendy Kuhrtdistinguished professor of medicine in the department of geriatrics at the University of Colorado.

Any movement makes you Fight gravity Getting up and moving is good for your bones. If you want to increase your protection, these five exercises will help you stay strong power -And your bones-for life.

1. Push-ups (push-ups). You can do it against a wall, on bent knees, or on the floor. Extend your arms and spread your hands shoulder-width apart on the surface in front of you. Tighten your abdominal muscles, then bend your arms and lower your torso toward the surface. Push yourself up. Perform the exercise three to five times, then rest and repeat again.

2. Squat. You don't have to do deep squats for this exercise to be effective. Stand with your feet hip-width apart, then slowly bend your knees to squat down (place your hand on a sturdy object if you need extra balance). Bend as far as you can, but don't let your glutes get below your knees. At the bottom of the movement, squeeze your glutes and use your glutes and thighs to return to a balanced position. Repeat 8 to 12 times.

3. Walking and stomping. Bones are stimulated by moving in this way, something that does not happen during normal walking. Running and hiking are fine, but if you prefer walking, consider a routine where you alternate walking with stomping: While walking, stomp each foot two or three times every 10 or so steps, imagining you're crushing a can. By the way: Walking on real terrain requires you to lift and push your legs in a more beneficial way than using a treadmill.

4. Climbing stairs. It increases bone density, especially in postmenopausal women, because it forces the body to resist gravity while climbing, while strengthening the leg and hip muscles that support the pelvic bones. Use handrails as needed, and consider adding occasional stomping for additional bone stimulation.

5. Hip and leg raises. This exercise strengthens the muscles surrounding hip bones that are prone to fractures, and can help improve balance. To start, place your hand on a table or wall for balance, then place your feet hip-width apart. Shift your weight to your left foot. Then straighten your right leg and lift it forward until your right foot is about 15 cm off the ground. Perform 8 to 12 lifts, then shift your weight to your right foot and repeat with your left leg.