No. 1 Exercise To Boost Bone Density, According to a Doctor

Bone density, which refers to the amount of minerals like calcium and phosphorous in our bone tissue, gradually declines as we get older. But that doesn’t mean all bone loss is inevitable.Research suggests that certain lifestyle habits during adulthood can make a big difference in our bone health. These include eating a nutritious diet and exercising regularly.“Cardio protects the heart. Strength training supports your bones,” Dr. Ian Smith, physician and author of “Eat Your Age,” tells TODAY.com.When it comes to weight-bearing exercises for bone health, “there are thousands of them,” Smith says. However, there’s one in particular that Smith recommends for anyone who’s looking to improve bone density. Expert Tip of the Day: Try the Dumbbell Squat To Curl To Press To Support Bone HealthThe dumbbell squat to curl to press is one of Smith’s favorite exercises for strong, healthy bones. It combines a few simple movements into one compound, full-body exercise.It involves starting with a dumbbell squat, standing up and moving into a bicep curl, and finishing with an overhead press. “Get some light dumbbells and hold your dumbbells at the side, bend down into a squat, stand back up, do a curl, then lift the weights over your head,” says Smith.Why It Matters Bone is living tissue. “Your bones are always changing every second of the day. You are building bone, and you are taking it away,” says Smith.This process, known as bone remodeling, helps replace damaged bone tissue and repair cracks to keep our skeleton strong. Weight-bearing exercises can help stimulate this remodeling process and protect against bone loss, especially in midlife. “Strength training — so lifting weights, pounding, jumping — is what will help create pressure and tension on your bones that lead to bone growth,” says Smith. “It’s all about having your bones experience physical pressure. You need to have some weight, but not too heavy weight, and to be consistent,” says Smith.The dumbbell squat to curl to press is simple, but effective. It incorporates several beginner-friendly moves into one full-body exercise, saving you time and equipment.How to Get StartedIf you’re new to weight-lifting, it’s important to master each part of the move — squat, bicep curl and overhead shoulder press — separately first to make sure you have correct form.Here’s a more detailed breakdown:Dumbbell SquatStand with your feet shoulder-width apart.Hold one dumbbell in each hand at your side, keeping your arms extended and your palms facing inward. Slowly sit back into a deep squat, making sure your knees do not cross over your toes.Push back up to a standing position through your heels and glutes, then pause.Bicep CurlStanding up straight, rotate your wrists so you’re holding the dumbbells with your palms facing forward.Keeping your elbows tight against your ribs, slowly curl and lift the dumbbells, engaging your biceps. Curl the dumbbells up to your shoulders, then slowly return to the starting position, then pause.Overhead PressHold your dumbbells in a “goal post position” with your arms bent at a 90-degree angle and palms facing forward. Push the weights up above your head until your elbows are extended. Slowly return your arms to your shoulders, then down to your sides. Always talk to your doctor if you have concerns about bone density. TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.