Physical exercise is important not only during growth and adolescence for building bone mass but also in adulthood. Exercising improves the muscle strength too, and therefore has a positive effect on bones. Exercise should be adapted to cardiovascular capability and general state of health.
Regular weight-bearing exercises are recommended. This means any kind of physical activity where you are supporting the weight of your own body.
Examples:
Here is some advice and some simple exercises that you can do at home:
1. Develop the Muscles in your WristAdvice: The wrist is often the first point of contact in a fall.Exercise: Bend your elbow to create 90° angle with your forearm. With the other hand, put pressure on the base of the foream and then resist this pressure for 5 seconds, then another 5 seconds. Repeat the exercise 10 times for each arm |
2. Reinforce your Pelvis MusclesAdvice: Shopping and walking are effective at this.Exercise: Stand approximately 10cm from a wall sideways on. Keeping your body straight (no leaning), push your foot out to the wall and push against it for 5 seconds and then another 5 seconds. Repeat the exercise 10 times for each leg |
3. Work on your BalanceAdvice: A simple fall or a light shock can have big consequences. Check your eye-sight regularly, watch out for wet/slippy floors and hold on to banisters when climbing stairs.Exercise: Stand on one leg for 5-10 seconds. Then close your eyes and stand on the same leg again for 5-10 seconds. Change legs and start the exercise again. |
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