Women who are over 50 and postmenopausal can scare off osteoporosis with just these three exercises.
For women over 50, especially postmenopausal, osteoporosis looms, but you can keep this disease far away from you with just three exercises.
Even if you’re new to strength training, and even if you feel “totally out of shape,” you can make these three exercises do wonders for your bone density.
The top three exercises for preventing osteoporosis in women 50 and older:
#1. Deadlift
#2. Squat
#3. Bench Press
These exercises are “top 3” material when it comes to so many things, including prevention of osteoporosis, and including causing dramatic improvements in the health and fitness of women age 50 and over.
A report from the International Osteoporosis Foundation warns that postmenopausal women need to take the threat of this disease very seriously.
Osteoporosis is what turns a once erect, healthy looking woman into a “little old lady” who’s lost a lot of her height.
The IOF report notes that postmenopausal women are at most risk for the fallout of osteoporosis which includes bone fractures.
One-third of all women over 50, says the IOF report, will suffer a fractured bone due to this disease.
Deadlift, Squat, Bench Press
Even if a woman is postmenopausal, it’s NEVER too late for strength training to strengthen the bones.
Deadlift. Shutterstock/Everyonephoto Studio
Squat. Freepik.com
Bench press
Shocking
The report also says that bone fractures result in more time spent in a hospital than does breast cancer, for women over 45.
How can the top three exercises for 50-plus women strengthen bone and help prevent osteoporosis?
They force contractions of multiple, large muscle groups.
When a muscle contracts, it pulls on the bone to which it is attached (it’s attached via a tendon). This pulling on the bone forces the bone to increase in density.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
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