Walking
Walk daily in the morning sun where you can — you get the loading and the sunlight together.
- 20–30 minutes
- Most days
Should feel: Gradually easier walking Should not feel: Exhaustion — build up slowly
Home / Patient library / Exercise sheets / Sheet 53
Bone strengthening exercises
Bone & joint disease · Vitamin D deficiency
How to use this sheet. Start gently — deficient muscles tire quickly. Build up over weeks as the treatment takes effect. The tablets and the exercise work together; neither alone is enough.
A4 PDF, 0.3 MB. Free to download — no sign-up, no email address needed.
Sit to stand
Stand up from a chair without using your arms, then sit down slowly. This is the muscle most affected.
- 10 times
- 3 times a day
Should feel: The thighs working Should not feel: Needing your arms — use a higher chair first
Mini squat
Hold a support and bend the knees a little way.
- 10 times
- Daily
Should feel: The thighs working Should not feel: Knee pain
Single-leg balance
Stand on one leg beside a worktop.
- 20 seconds
- 3 times a day
Should feel: Working to stay steady Should not feel: Losing balance — hold on
Shoulder blade squeeze
Squeeze the shoulder blades together and down.
- 10 times
- Daily
Should feel: The upper back working Should not feel: Shrugging
Standing back extension
Hands on the lower back, lean gently backwards.
- 10 times
- Daily
Should feel: The back opening out Should not feel: Sharp pain — stop
Stop and telephone us if
- Sudden severe back pain — this may be a fracture
- Increasing weakness rather than improving strength
- Bone pain that is getting worse despite treatment
- A fall
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