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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

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

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

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

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

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

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