In addition to slowing metabolism and reducing muscle mass, one of the major health risks associated with aging is loss of bone density. As we age, areas that may be most at risk include the hips, vertebrae, and legs. That is why it is so important to prevent bones from aging so that they do not become brittle and break. In addition to getting calcium, vitamin D, and magnesium, you want to strengthen your bones by doing resistance training. This means adding strength training to your fitness routine at least 2 to 3 times a week.
When it comes to selecting exercises, compound movements are key, because those are the best value for money and incorporate multiple muscle groups and joints at the same time. This allows you to target more bones and help them stay strong and prevent aging.
If maintaining bone health is a major concern for you, here are the absolute best exercises you can add to your routine. Check out the best exercises to prevent your bones from aging below, and after that, be sure to read The 6 Best Exercises For Strong, Toned Arms In 2022, says the trainer.
Begin this exercise by holding a dumbbell vertically in front of your chest. Keep your core tight, push your hips back and squat until your thighs are parallel to the ground. Drive through your heels and hips to stand up, flexing your quads and glutes to finish. Complete 3 sets of 10 to 12 repetitions.
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Grab the accessory on a seated rower and place your feet firmly on the footrest. Pull out the handle, then fully straighten the legs. Keeping your chest high, bring your elbows back towards your hips, squeezing your back and lats to finish. He straightens his arms completely and stretches his shoulder blades well before doing another repetition. Do 3 sets of 10 to 12 repetitions.
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Grab a pair of dumbbells and get into a split position with one foot forward and one back. Lower yourself all the way down until your back knee touches the ground, then lift up using your front foot. Do all repetitions on one leg before moving on to the other. Complete 3 sets of 10 reps on each leg.
Grab the lat pulldown bar with your palms facing away from you just outside your shoulders. Lean back slightly and pull the bar towards your sternum with your elbows, squeezing your lats at the bottom of the movement. Hold on while climbing, keeping tension in your lats. Get a good stretch at the top by letting your shoulder blades rise before doing another repetition. Complete 3 sets of 10 to 12 repetitions.
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. Keep your core tight as you lower the weight. Push through your heels and hips until fully extended, squeezing your glutes tightly at the top for 2 seconds. Complete 3 sets of 12 to 15 reps.