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\u2019t mean all bone loss is inevitable.<\/p>\n
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.<\/p>\n
\u201cCardio protects the heart. Strength training supports your bones,\u201d Dr. Ian Smith<\/a>, physician and author of \u201cEat Your Age,\u201d tells TODAY.com.<\/p>\n When it comes to weight-bearing exercises for bone health, \u201cthere are thousands of them,\u201d Smith says. However, there\u2019s one in particular that Smith recommends for anyone who\u2019s looking to improve bone density. <\/p>\n Expert Tip of the Day: Try the Dumbbell Squat To Curl To Press To Support Bone Health<\/p>\n The dumbbell squat to curl to press is one of Smith\u2019s favorite exercises for strong, healthy bones. It combines a few simple movements into one compound, full-body exercise.<\/p>\n It involves starting with a dumbbell squat, standing up and moving into a bicep curl, and finishing with an overhead press. <\/p>\n \u201cGet 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,\u201d says Smith.<\/p>\n Why It Matters <\/p>\n Bone is living tissue. \u201cYour bones are always changing every second of the day. You are building bone, and you are taking it away,\u201d says Smith.<\/p>\n This process, known as bone remodeling, helps replace damaged bone tissue and repair cracks to keep our skeleton strong. <\/p>\n Weight-bearing exercises can help stimulate this remodeling process and protect against bone loss, especially in midlife. <\/p>\n \u201cStrength training \u2014\u00a0so lifting weights, pounding, jumping \u2014 is what will help create pressure and tension on your bones that lead to bone growth,\u201d says Smith. <\/p>\n \u201cIt\u2019s all about having your bones experience physical pressure. You need to have some weight, but not too heavy weight, and to be consistent,\u201d says Smith.<\/p>\n 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.<\/p>\n How to Get Started<\/p>\n If you\u2019re new to weight-lifting, it\u2019s important to master each part of the move \u2014\u00a0squat<\/a>, bicep curl <\/a>and overhead shoulder press<\/a> \u2014 separately first to make sure you have correct form.<\/p>\n Here\u2019s a more detailed breakdown:<\/p>\n 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\u2019re 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 \u201cgoal post position\u201d 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. <\/p>\n Always talk to your doctor if you have concerns about bone density. <\/p>\n