Understanding Bone Health and Maintenance

As we age, our bone density, which indicates the amount of essential minerals like calcium and phosphorus in our bones, tends to decrease. However, not all bone loss is unavoidable.

Studies indicate that adopting certain lifestyle choices in adulthood can significantly influence our bone health. This includes maintaining a nutritious diet and engaging in regular physical activity.

“Cardio is good for your heart. Strength training is essential for your bones,” says Dr. Ian Smith, a physician and author of “Eat Your Age.”

When considering weight-bearing exercises crucial for bone health, Dr. Smith highlights that there are countless options available. Yet, he particularly advocates for one exercise that can help enhance bone density.

Expert Recommendation: The Dumbbell Squat to Curl to Press

The dumbbell squat to curl to press ranks among Smith’s top exercises for promoting strong, healthy bones. It brings together a few straightforward movements into a comprehensive full-body workout.

This exercise begins with a dumbbell squat, transitions into a bicep curl, and concludes with an overhead press.

“Grab some light dumbbells, hold them at your sides, squat down, rise to do a curl, and then lift the weights overhead,” Smith suggests.

Why This Matters

Bone is dynamic tissue. “Your bones are constantly changing, building and losing material every moment,” explains Smith.

This ongoing process, referred to as bone remodeling, is crucial for replacing damaged bone and repairing micro-fractures, keeping our skeleton robust.

Incorporating weight-bearing exercises into your routine can stimulate this remodeling and safeguard against bone loss, especially as we enter midlife.

“Strength training—like lifting weights, jumping—creates the necessary pressure and tension that encourage bone growth,” Smith notes.

“It’s about making sure your bones feel some level of physical stress. It’s best to have some weight, though not excessively heavy, and to stay consistent,” he adds.

The dumbbell squat to curl to press may seem straightforward, but it’s very effective. By combining several beginner-friendly movements, it offers a complete workout with minimal equipment.

Getting Started

If weight lifting is new to you, first focus on perfecting each individual component of the exercise—the squat, bicep curl, and overhead shoulder press—to ensure you use correct form.

Here’s how to perform each part:

Dumbbell Squat

• Stand with your feet shoulder-width apart.
• Hold one dumbbell in each hand at your sides, arms fully extended with palms facing inward.
• Lower into a deep squat, ensuring your knees don’t extend past your toes.
• Push through your heels and glutes to return to a standing position, then pause.

Bicep Curl

• Stand upright and rotate your wrists so your palms face forward.
• Keep your elbows tight against your sides, then curl the dumbbells upward, engaging your biceps.
• Lift the dumbbells to your shoulders, then lower them back to the starting position, pausing again.

Overhead Press

• Position the dumbbells in a “goal post position” with your arms bent at 90 degrees, palms facing forward.
• Push the weights overhead until your elbows are straightened.
• Slowly lower your arms back to the starting position at your shoulders, then down to your sides.

If you have concerns regarding your bone density, consult with your doctor for guidance.