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Strong bones — adults

Preventive bone health · Ages 19–49 · keeping the bone you have

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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Brisk marching in place

Brisk marching in place

Stand tall, shoulders relaxed. March on the spot lifting each knee towards hip height, swinging the opposite arm.

  • 2–3 minutes as warm-up
  • or 5–10 minutes alone

Should feel: Talking becomes slightly effortful Should not feel: Unsteadiness — march beside a wall

Stand up from a chair

Stand up from a chair

Sit towards the front of a firm chair. Fold the arms across the chest, lean forward over the knees, and stand up without using your hands. Lower yourself back down slowly.

  • 10 times
  • Rest, repeat 2–3 times

Should feel: The thighs working, and a slow controlled sit Should not feel: Dropping into the chair

Wall push-up

Wall push-up

Stand an arm’s length from a wall, palms flat at shoulder height. Keep the body in one straight line and bend the elbows to bring the chest towards the wall.

  • 10–15 times
  • 2–3 sets, 3 days a week

Should feel: The arms and chest working Should not feel: The hips sagging, or shoulder pain

Side leg lift

Side leg lift

Hold the back of a chair lightly. Keep both legs straight and toes pointing forward. Lift one leg out to the side, then lower it slowly.

  • 10–15 each side
  • 2 sets

Should feel: The side of the hip working Should not feel: Leaning away from the lifting leg

Heel raise

Heel raise

Hold a chair or counter lightly. Rise onto the balls of both feet as high as you can, hold two seconds, and lower slowly.

  • 15–20 times
  • 2 sets, most days

Should feel: The calves working Should not feel: Rolling onto the outer edge of the foot

Small wall squat

Back flat against a wall, feet two steps forward. Slide down until the knees are bent about 45 degrees. Keep the knees over the second toe.

  • Hold 10–20 seconds
  • 5 times

Should feel: The thighs working Should not feel: Going below a half squat, or pain at the front of the knee

Heel drops and small jumps

Heel drops and small jumps

Stand tall beside a counter, one hand resting on it. Rise onto your toes, then let your heels drop down firmly onto the floor. When heel drops are easy and painless, move on to small two-footed jumps on the spot, landing softly with the knees slightly bent.

  • 10–20 times
  • Most days

Should feel: A firm jolt through the heels and legs Should not feel: Pain in the knees, hips or back, or leaking of urine — stay with heel drops

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