Exercises That Are Good for Women's Hip Bone Health

It is never too soon to start thinking about your hip bone health. The Centers for Disease Control and Prevention reports that falls are the leading cause of injury death in women ages 65 and older, with hip fractures resulting in the most serious health consequences. Regular exercise throughout your lifetime is important to avoid bone loss, which contributes to falls and injuries. To ensure good hip bone health in your later years, The National Strength and Conditioning Association recommends strength training to achieve peak bone mass during young adulthood, when your body builds bone strength the most easily.

Bone Density

• Bone density is key to hip bone health. In middle age, women lose as much as 2.5 percent bone density a year. However, in "Prescription Alternatives," Mindell and Hopkins report that bone loss can not only be prevented, but reversed by 1 percent each year. This can be done with 30 minutes of weight-bearing exercises twice a week. Weight-training exercises that use multiple muscle groups and joints are the most effective at stimulating new bone formation.

Weight-Training Exercises

• The dumbbell step-up exercise is one of the best exercises for women's hip bone health because it engages multiple muscle groups, such as the quadriceps, hamstrings and calves of the legs, gluteus maximus of the hips, and core muscles. The joints of the hips and legs are also involved. Holding a dumbbell in each hand increases resistance, causing muscles to pull against bones, which promotes bone growth. Perform this exercise with a comfortable, sturdy exercise step. Proper posture is with your feet shoulder-width apart, shoulders relaxed and pulled back, and palms facing inward. Standing in front of the step, keep your spine in a straight alignment as you step up with one foot, and then the other foot. For maximum weight loading, stand on one foot with the knee of the opposite leg raised for several moments before stepping backward to descend from the step. This is a beginner exercise, but it can be made even easier by skipping the weights until muscles gain strength. Perform a maximum of 30 to 35 repetitions. Increase the weight of the dumbbells when you are able to perform the maximum number of repetitions with ease.

Tai Chi

• Tai Chi exercises are equivalent to a brisk walk or vigorous weight-training exercises when performed properly, according to Stephanie Watson in "Try Tai Chi to Improve Balance, Avoid Falls." One benefit of Tai Chi is its adaptability to individuals with impediments to exercise, even those in wheelchairs. Using slow and deliberate movements, Tai Chi increases bone and muscle strength, joint stability, flexibility and range of motion through resistance of the body itself. Performed at your own pace, Tai Chi is appropriate for the elderly or frail as well as those who are still in the prime of life. When practiced at least twice a week, this type of exercise can cut the risk of falls and hip injury almost in half.

Considerations

• Warm up your muscles and joints before you perform your exercise routine with five to 10 minutes of walking, cycling or light aerobics. Warming up increases the temperature of your muscles, lubricates your joints and prepares your body for a more vigorous workout. Do static stretches at end of your routine to increase your flexibility and prevent injury. Perform a hip and thigh stretch by standing with your feet wide. Keeping your back straight, turn to your right and lean into your right leg, bending your right knee. Hold the stretch for 10 to 15 seconds and then turn to the left and repeat on that side. Stretch your arms by crossing one arm across your chest and pressing your upper arm just above your elbow with your opposite hand. Press until you feel the stretch but not to the point of pain. Repeat on the other side. Consult your medical provider before you begin an exercise program.