“Train stimulates bone formation, as a result of bone put below reasonable stress responds by constructing density, and, relying in your age and exercise routine, it could both improve or preserve bone-mass density,” says Steven Hawkins, PhD, professor of train science at California Lutheran College. That’s why bodily exercise can scale back your danger of sustaining a hip fracture (which is normally brought on by osteoporosis) by as a lot as a whopping 50%.

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Extra from Prevention: Bone Well being: Your Keep-Robust Plan

Dr. Hawkins cautions that if you have already got osteoporosis or osteopenia, your only option is to guard your bones by enhancing stamina and steadiness, which is able to assist you keep away from falls. He recommends cardiovascular-endurance train comparable to strolling, low-impact aerobics, and dancing. These serve the extra function of constructing muscle energy, which is able to assist preserve you upright and free from fracture-inducing falls. (Seek the advice of a well being skilled earlier than enterprise any routine, in fact.)

In case your bones are nonetheless wholesome, understanding with weight-training machines, free weights, or resistance bands, in addition to doing workouts that use your physique weight as resistance (sit-ups and push-ups, for instance), will all construct your bone density. The one finest technique to improve bone density is leaping (assume leaping rope, soar squats, plyometrics), based on Dr. Hawkins.

To construct bone mass within the three areas most vulnerable to breakage from falls—the backbone, hips, and forearms—Dr. Hawkins suggests this trio of strikes: Romanian lifeless lifts, biceps curls, and triceps extensions.

Romanian Lifeless Elevate*
Stand with toes hip-width aside, knees barely bent. Bend ahead from waist, preserving abs contracted and again straight. Squeezing by way of glutes, return to standing. Repeat. For an additional problem, do the identical transfer with 1 dumbbell** in every hand, arms prolonged in entrance of thighs.

Biceps Curl*
Stand with toes hip-width aside, arms prolonged by sides, 1 dumbbell** in every hand, palms dealing with away from physique. Bend elbows, bringing weights towards shoulders. Slowly decrease to begin. Repeat.

Triceps Extension*
Stand with toes hip-width aside, arms prolonged overhead, 1 dumbbell** in every hand. Maintaining elbows near ears, bend arms, decreasing weights towards shoulder blades. Straightening elbows, slowly increase weights again to begin. Repeat.

*Do 1 to three units of 8 to 10 repetitions.

** Weights must be heavy sufficient that you are able to do solely 8 to 10 reps for every set. If you are able to do extra with correct type, improve the load.

Extra from Prevention: 25 Greatest Health Strikes