A Move You Should Do MONDAY – Bone Builder Combo

What if all you had to do was three moves, two times a week to not only prevent bone loss but to increase bone density in your spine and hips? I think we might all have time for that. Dr. Belinda Beck’s LIFTMOR trial published in the Journal of Bone and Mineral Research demonstrated a 2.9% and .3% increase in bone density in the lumbar spine and femoral neck in post-menopausal women by doing these three moves: deadlift, squat and overhead press. So, I decided to put them in a combo to make it even more efficient. Here’s how to do it:

Grab some dumbbells or a weighted ball
Stand with your feet hip width apart and toes pointed straight ahead
Perform a deadlift by hinging at your hips as you lower the weights to the floor. Make sure you keep you back straight. Keeping your chest up will help you do this. Return to the upright position then…
Perform a squat by bringing the dumbbells to your shoulders and then squatting down as if you are going to sit in a chair. Return to the upright position then…
Press the dumbbells overhead

Perform 10-12 repetitions of this bone density building combo. Two times a week. That’s it. (The women in the trial performed this for eight months).

Why does this matter?

A 2.9% and .3% increase in bone density with these exercises doesn’t sound like much. But the control group (the women who did not perform the exercises) LOST bone density during the eight months of the study. Bone is either made or taken away. Nothing stays the same.

So, give this bone builder combo a try.

Because nobody has time to be in pain.

Until next time…