How to Wear Ankle Weights to Build Bone Mass

Many men and women lose bone mass due to age, disease, disability or medical conditions, called osteoporosis. The good news is that it is never too late to build bone mass. One may do that by taking calcium supplements (women adding estrogen) and exercising, including ankle weights. It's never too late to start exercising to build bone mass. Wearing ankle weights is one way to help yourself strengthen bones and muscles in legs, hips and thighs.

Things You'll Need

• Ankle weights

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Instructions

How to Wear Ankle Weights to Build Bone Mass

• 1

  Start by seeing your doctor or health care provider and asking for a bone density test. This is non-invasive, only taking a few minutes. Your doctor will advise you on your health and ability to exercise. You will need some ankle weights, starting with a low-weight, such as one-pound ankle weights and working your way up from there.

• 2

  To strengthen knees, strap ankle weights, either with elasticized bands or Velcro and either sit in a chair or stand behind it and lift your legs sideways. Do two sets of 10 to 15 reps each. To strengthen hips, lie down, wear ankle weights and lift legs, doing two sets of 10 to 15 reps each.

• 3

  When the reps become easier, slowly increase the ankle weights and do an additional set(s) of reps.