Weight-bearing exercises have the ability to increase strength and density of our bones. When bones are required to handle stress from weight-bearing exercises, they are forced to adapt and increase in mass. As we get older, our bone density naturally decreases, women seeing more of a significant decline than men. The most common deterioration is seen in the hips, but certain exercises can help build bone mass there.
Back Squats
Back squats are the most effective exercise to increase bone density in the hips. Because of the barbell resting on the back of your shoulders, the force of gravity requires your spine and your hips to handle the forces as you perform the movement. To execute back squats, place a barbell on the back of your shoulders at the base of your neck and stand with your feet slightly wider than shoulder-width apart. Next, push your bottom behind you and bend your knees to lower yourself down as if taking a seat. Stop once your thighs are parallel with the floor and stand back up. Complete three sets of 10 repetitions.
Hip Kicks
Hip kicks require the muscles in your hips to contract, therefore causing stress to the bones they attach to. To execute hip kicks, stand with one hand on a wall or chair for balance. Then lift your leg straight out to the side until you sense a feeling of tension, and lower your leg back down. Next, extend your leg back behind you as far as you comfortably can while keeping your knee straight. Return the leg back down. Lastly, raise your leg out in front of you and return to the starting position. Complete eight sets of the three movements on each leg.
Walking/Running
Every time you strike the ground while walking or running, your hips undergo some type of stress. The forces from impact with each step travel up your legs and into your hips. Therefore, daily walking or running is a common recommendation for individuals who have bone-density issues. Running will cause more stress and therefore result in more bone mass improvements in the hips than walking, but be sure to discuss with your medical professional if running is safe with your current bone-density status.
Jump Rope
In the same way that walking and running cause the hips to undergo stress because of impact as your feet strike the ground, so does jumping rope, but at an increased intensity. The continuous jumping drives large amounts of force into the hips. To see the most significant improvements, make jumping rope part of your daily fitness routine. Begin with five minutes of jumping and try to build up to 15 minutes. Once again, if you currently suffer from bone-density issues, it's recommended to seek professional medical advice before performing an activity of such high impact.
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