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Strong bones — children and teenagers

Preventive bone health · Ages 6–18 · building peak bone strength

Three rules. Start lower and slower than you think you need to. Be regular rather than heroic — ten minutes on five days beats an hour on Sunday. Some ache during and shortly after is normal; pain that is worse the next morning means you did too much, so halve it — do not stop altogether.

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Skipping in place

Skipping in place

Stand tall, shoes on. Skip on the spot, lifting one knee at a time. Land lightly through the whole foot with the knee slightly bent — never on a locked straight leg.

  • 1–5 minutes
  • Most days

Should feel: Light, quiet landings Should not feel: A hard, jarring landing on a straight leg

Two-foot jumps

Two-foot jumps

Feet hip-width apart. Dip at the knees and hips, swing the arms back, jump straight up, and land softly on both feet.

  • 10 jumps
  • Rest 30 seconds, 3 times

Should feel: A soft, quiet landing Should not feel: A loud, stiff landing — the knees are not bending

Side-to-side jumps

Side-to-side jumps

Imagine a line on the floor. Jump sideways over it, landing softly on both feet, then jump straight back.

  • 10 across and back
  • 2–3 times

Should feel: Knees pointing forward over the toes Should not feel: The knees falling inward

Hop and freeze

Hop and freeze

Stand near a wall for light support. Hop forward on one leg, land softly, and hold still for three seconds without wobbling.

  • 5–10 each leg
  • 3 days a week

Should feel: A steady, held landing Should not feel: Knee or ankle pain

Stair climbing

Stair climbing

Hold the handrail. Step up one stair at a time, pushing through the whole foot. Climb two flights, then walk down.

  • 2 flights, 2–3 times
  • Most days

Should feel: The legs working Should not feel: Running or jumping down stairs

Hopscotch

Hopscotch

Mark squares with chalk. Hop on one foot into single squares, land on two feet in the doubles, turn and come back.

  • 5–10 minutes
  • As often as they like

Should feel: Play, not exercise Should not feel: Bare feet, or a slippery surface

Stop and telephone us if

  • An exercise causes pain rather than effort
  • You feel dizzy, unsteady, or you have a fall
  • Chest pain or tightness, unusual breathlessness, or an irregular heartbeat — stop and seek advice
  • Sudden sharp joint pain

Ready when you are.

Call either clinic during consulting hours, or send a WhatsApp message any time.

Nallasopara West Virar East