Exercise Cheat Sheet for Strong Bones
Take 20 minutes out of your day to do these balance, posture, hip and back, and functional exercises that will help build your body's framework and strengthen bones. But be sure to consult your doctor before starting any exercise regime.
The wall slide is an exercise that can help improve your balance and prevent falls. To begin a wall slide, start with a flat back and slide down the wall. Do 10 repetitions two to three times per week. For a more challenging exercise, one that will also work your core, balance a exercise ball between the wall and your back and slide down.
Posture exercises keep your back and shoulders strong and prevent slumping forward along with spinal compression. To begin a corner stretch, step towards the wall with one leg and hold for 20 to 30 seconds, then switch and repeat with the other leg. Do three times per week.
Strengthening the hip and back is beneficial in improving balance. To begin hip abductors, hold chair, swing one leg out and back in crossing the other leg. Repeat 10 times, two to three times per week.
Functional exercises mimic everyday activities, keeping your bones strong and less likely to cause accidents. To begin chair rises, stand using the strength of your legs and sit. Repeat 10 times two to three times per week.