One of the biggest health issues to be aware of as you age is bone loss. According to the Cleveland Clinic, women experience rapid bone loss during the first decade of menopause, because this natural chapter of life reduces estrogen production. Estrogen protects the body against significant bone loss. In addition to consuming a high calcium diet and complementing with vitamin Dyou should consider doing the best training to prevent bone loss after age 60. Before we get into the details, though, let’s take a look at some background.
A great way to prevent bone loss is to incorporate strength training into your exercise routine. Resistance training not only helps you work the muscle, but also your bone density. If you’re not currently doing any type of strength work, I recommend starting as soon as possible 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 are 60 years of age or older, I recommend that you incorporate the following 5 exercises into your training program to prevent bone loss. Check them out below, and then be sure to read The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
Start by holding a dumbbell vertically in front of your chest. Keeping your core tight, push your hips back and squat until your thighs are parallel to the ground. Drive through your heels and hips to come back up, flexing your quads and glutes to finish. Do 3 sets of 10 to 12 repetitions.
Related: Over 60? These exercises will make your body look younger, says a trainer
Stand parallel to a bench so that one hand and one knee are firmly planted on the surface for balance. Grab a dumbbell with your opposite hand and your arm extended toward the ground. Then begin the movement by pulling the dumbbell toward your hips, squeezing your lats and upper back at the end of the movement. Reach your arm down and get a good stretch at the bottom before doing the next rep. Complete 3 sets of 12 reps on each arm.
Begin this exercise with the weights at your shoulders, palms facing each other. Keeping your core tight and glutes tight, lift 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, Experts Say
Begin this movement by placing your upper back on a sturdy bench or platform. Place a dumbbell or barbell in your lap with your feet shoulder-width apart. Keeping your core engaged, lower your hips all the way down, then push through your heels and squeeze your glutes hard to come back up, holding for 2 seconds. Do 3 sets of 12 to 15 repetitions.
To perform the hammer curl, grab a pair of dumbbells with both hands facing each other in a neutral grip. Keep your shoulders back and lift the weight, 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 repetitions.
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