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Exercise to Increase Hip Bone Density

by
author image Judy Bruen
Judy Bruen is a private certified personal trainer and wellness coach. She holds dual master's degrees from Boston College in clinical social work and pastoral ministry. She currently works with individuals on fitness, health and lifestyle goals.
Exercise to Increase Hip Bone Density
Weight-bearing exercises increase hip bone density. Photo Credit Jacob Ammentorp Lund/iStock/Getty Images

Low bone density increases the risk of developing osteoporosis, a disease that causes bone loss and deterioration. It also makes your hips more susceptible to injury. Weight-bearing exercises for your hips increase bone density and strengthen the hips. While exercise plays a key role in increasing hip bone density, certain lifestyle factors also influence bone density. Talk to your doctor before starting an exercise program.

Step 1

Exercise to Increase Hip Bone Density
Aim for four hours of cardio a week. Photo Credit diego cervo/iStock/Getty Images

Aim for four hours of cardio each week and choose weight-bearing exercises, such as hiking, walking, skipping and jogging. Skip exercises, such as swimming and cycling, that are not weight-bearing and will not affect hip bone density. A 2002 study found that women who did four hours of cardio exercise each week lowered their risk of hip fractures by over 40 percent, reports The New York Times.

Step 2

Exercise to Increase Hip Bone Density
Full body strength training is important. Photo Credit Purestock/Purestock/Getty Images

Do full-body strength-training sessions two or three times a week. Weight-bearing exercises place stress on your muscles and bones, causing an increase in overall bone density.

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Step 3

Exercise to Increase Hip Bone Density
Squats and lunges are good hip exercises. Photo Credit Andrey Devyatov/iStock/Getty Images

Include hip exercises in your strength-training sessions. Examples include squats, lunges, mountain climbers and dumbbell stepups. Hold dumbbells to increase difficulty and place greater stress on your hips.

Step 4

Exercise to Increase Hip Bone Density
Yoga will improve your balance. Photo Credit Dmitriy Shironosov/iStock/Getty Images

Do balance training exercises during your sessions. Improvements in balance, combined with an increase in bone density, will reduce your chance of falling or injury. Do your lunges with one foot on a step stool, perform one-legged squats or try standing hip extensions. Take a yoga class or do tai chi to improve balance and increase bone density.

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References

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