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Bone & joint disease · Vitamin D deficiency and bone pain
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Walk daily. Where you can, do part of it in the sun: 10 to 15 minutes daily, between 10 am and 2 pm — you get the loading and the sunlight together.
Should feel: Gradually easier walking Should not feel: Exhaustion — build up slowly
Stand up from a chair without using your arms, then sit down slowly. This works the thigh muscles, which low vitamin D weakens most.
Should feel: The thighs working Should not feel: Needing your arms — use a higher chair first
Hold a support and bend the knees a little way.
Should feel: The thighs working Should not feel: Knee pain
Stand beside a worktop, resting one hand lightly on it. Lift one foot and balance on the other leg, then change legs. As you get steadier, use only a fingertip.
Should feel: Working to stay steady Should not feel: Losing balance — hold on
Squeeze the shoulder blades together and down.
Should feel: The upper back working Should not feel: Shrugging
Hands on the lower back, lean gently backwards.
Should feel: The back opening out Should not feel: Sharp pain — stop
Stand holding the back of a chair or a worktop. Rise up onto your toes, hold for a moment, then lower slowly.
Should feel: The calves working Should not feel: Losing balance — hold on with both hands
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