At Home Workout: Strength Training for Increased Bone Density
Studies have shown that lifting weights two or three times a week increases strength by building muscle mass and bone density. One 12-month study conducted on postmenopausal women at Tufts University demonstrated 1% gains in hip and spine bone density, 75% increases in strength and 13% increases in dynamic balance with just two days per week of progressive strength training.
The control group had losses in bone, strength, and balance. Strength training programs can also have a profound effect on reducing risk for falls, which translates to fewer fractures.
So, what are you waiting for….here are a few easy at home moves you can be incorporating into your day that have huge benefits!
This little routine can be done 2 or 3x at once, in your own comfy home!
10 body weight squats
10 push ups (modify if need by, to your knees or off the wall)
10 walking lunges
10 dumbbell rows (using a gallon milk or water jug)
10 Triceps dips off chair, then 10 bicep curls (grab that milk or water again!)
**Always make sure you talk to your Dr. before starting any exercise regimen! **
Posted on Thu, June 11, 2015 by Kim Houlahan filed under
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