Updated 09 July 2014

Squats help the bones

Research shows that strength training can increase bone density in postmenopausal women.

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.


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Tereza is the CEO of the National Osteoporosis Foundation and worked as a Nursing Sister in the field of Osteoporosis for 18 years prior to her appointment with the Foundation. She used to be the Educational Officer for the Foundation and co-wrote the patient brochure on Osteoporosis. Read more

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