5 easy every day exercises to maintain a healthy Bone Mineral Density

Unsure how to maintain a healthy bone mineral density? Unfortunately for many of us, a degree of osteopenia or osteoporosis will become a part of our profile as we age. The good news is exercise can help manage symptoms, maintain healthy muscle tone, improve balance and reduce the risk of falls or fractures.

But what sort of exercise will help? Realistically ANY form of movement that causes your muscles to contract which then pulls on your bones causing stress through the bones signalling production of bone. The BEST exercise for this however is any weight bearing exercises as this provides additional forces to be placed through our bones. Exercise such as running, walking, pilates (both matwork and reformer), Barre, TRX/Boxing circuit style classes.

If in doubt just remember that any form of exercise is beneficial for you and is absolutely better than nothing. If you are still unsure give us a call or shoot us an email to tell us what current activity you are engaged in and we can let you know if it is suitable or not.

OR better yet, book a consult with one of our expert physio & pilates instructors who can create an individualised home exercise program for your daily use to maintain those healthy bones.

In the meantime give these a go!

Repeat these 5 exercises as a circuit 3-4 times

1. Simple Squats

Starting position:

Natural standing position. Centre engaged.

Action:

Inhale to prepare. Exhale, flex the hips and knees Inhale, extend the hips and knees.

Repeat 10-12 times

2. Calf Raises

Starting position:

Natural standing position. Centre engaged.

Action:

Inhale to prepare. Exhale, peel the heels away from the floor and rise onto the balls of the feet. Inhale, slowly lower the heels to the floor.

Repeat 10-12 times

3. Standing Scooter

Starting position:

Bilateral parallel squat. Ball of the left foot on the floor (shift all your weight onto the right leg). Hands on waist. Centre engaged.

Action:

Inhale to prepare. Exhale, extend the left hip and knee to slide the ball of the foot along the floor.Inhale, flex the left hip and knee and slide the ball of the foot in along the floor to resume the starting position.

Repeat 10-12 times on one leg and then repeat on the opposite leg.

4. Leg Pull in 4 point kneeling

Starting position:

Four point kneeling. Flex toes to resting on the balls of your feet. Knees directly under hips and hands slightly forwards of shoulders (approx.110° shoulder flexion). Elbow joints soft (elbow creases should be facing towards each other). Head and neck in neutral alignment with the spine. Neutral lumbopelvic position. Centre set.

Action:

Inhale to prepare. Exhale, hover knees approximately one inch off the mat, keeping neutral alignment throughout. Inhale and hold this position. Exhale and lower the knees to the mat.

(make sure your hips stay stacked over your knees when you hover your knees)

Repeat 8 - 10 times.

5. Plank Hold

Start Position:

Lying on your stomach or knees propped up on elbows.

Action:

EXHALE and lift your body up into a 'PLANK' by forming a straight line from your feet to your hips to your shoulders. HOLD this position as you breathe normally.

Aim for 20 - 30sec holds. Build you tolerance up to 60seconds over time.

(Alternatively this one can be regressed to holding the above position on your knees, making sure your still creating a straight line from your tailbone to the crown of your head, keeping your tailbone tucked under and your belly button drawn gently in-towards your spine)