As we age, our bones become less dense and brittle--and more prone to breakage-- so it helps to build bone mass to stay strong and healthy as long as possible. Three things can help you build bone mass: exercise, calcium and vitamin D. Exercise promotes bone mass because when you place weight and resistance on bones, they respond by increasing in mass and strength, according to John Hopkins Medicine. Wearing ankle weights can help you build bone mass.
Step 1
Strap ankle weights around your ankles. Make sure the weights are secure enough so they will not move around as you work out, but not so tight that they will cut off circulation to your feet. Begin with a low amount of weight (such as 1 pound), and work your way up to heavier weights (such as 3 pounds, or as directed by your physician).
Step 2
Stand up straight, and, using a piece of furniture or a wall for support, raise one weighted leg to the side. Slowly bring it to a 40- to 45-degree angle, but do not exceed 45 degrees, or you could damage your hip. Hold your leg up for about 3 seconds, then slowly return it to the floor. Repeat for 10 repetitions, then switch legs.
Step 3
Sit in a chair, with erect posture. Place your feet on the floor, with your knees bent. Slowly extend one leg until it is straight. Count to five, then allow your foot to slowly return to the floor. Do 10 reps, then switch legs.
Step 4
Do your ankle-weight exercises every other day. Your muscles and bones need a day of rest to repair and build density. If you feel fatigue, do the exercises every three days. Regularly perform each workout for one or two weeks before increasing the amount of weight.
Tips and Warnings
- Always do ankle-weight exercises slowly. This will increase the amount of stress to the bones so you get a better workout and build bone mass more effectively.
- Consult your doctor before beginning any exercise regiment.
Things You'll Need
- Ankle weights
- Chair
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