Squats help the bones

Research shows that strength training can increase bone density in postmenopausal women. Exercises that concentrate on the muscles attached to the femoral trochanter, such as squats with dumbbells, seem to be the most effective way of building bone density in the hips.

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Here's how to do squats: stand in an upright position, feet shoulder-width apart, with a dumbbell in each hand and arms extended at your sides (your knees should be slightly bent and your torso should have a slight forward lean); squat down, keeping your shins close to perpendicular to the floor, until your thighs are approximately parallel to the floor; keep your back straight, your abdominals in and your toes pointing forward (also look forwards, leaning your upper torso slightly forward); stand up and return to the starting position, pushing your hips in and your head up.

Visit our Osteoporosis Condition Centre or consult our Healthy Bones Expert.