3 Simple Exercises to Support Your Bones

Written by Susan Brady

Exercise is one of the most essential elements to strengthening your bones and preventing fractures. That is why exercise is a fundamental component of the BONES Method™.

I know many of you understand how important exercise is for your bones and your body, and know you should exercise every day, but find excuses!

“I don’t have time”
“I am too tired”
“I don’t have exercise equipment”
“I don’t know what exercises to do”

So today I am going to introduce you to 3 exercises that can be done anywhere, anytime, and everyday!  They take less than 5 minutes, need no equipment and they will help to strengthen your bones and improve your balance, reducing your risk of falling and breaking a bone.

Remember that exercise is important to your bones for several reasons:

  • Impact exercise induces mechanical stress on the bone which influences bone mineral density and strength,
  • Resistance exercise is necessary because not only does the force of the muscle contracting on the bone stimulate bone growth, but muscle, in response to exercise, also releases a hormone called irisin which is known to enhance bone mass and strength,
  • Posture exercise is important to prevent the characteristic forward flexed posture associated with osteoporosis, and
  • Balance training is necessary to maintain stability and prevent falls and fractures.

I am confident you can find 5 minutes to incorporate these basic bone building exercises into your daily routine!

 

Mini Squats: Start with feet shoulder width apart and focus on bending at the hips as well as the knees.

Don’t let your knees pass your toes as you squat. Perform 10-20 squats/day

 

Heel drops: Start with your feet in a comfortable position.  Raise up on your toes, then let your heels drop down on the floor.

Start out with a gentle impact, gradually increasing the force placed through your heels as is comfortable for you.

Perform 10-15 drops/days

Standing on One Leg:  Perform this exercise close to a chair or counter to prevent falling.  Start by standing on one leg with the other leg bent.  Hold for 15 seconds then switch to the other leg.  Perform 2 times on each leg.

To increase the difficulty, stand on a pillow or some other soft surface!

 

To truly build up your bone strength you need to do more than just these three exercises on a weekly basis.   These exercises, however, can be done anywhere and even on those days when time is short. So next time you are cooking dinner or waiting for the kettle to whistle, do a couple of heel drops and some mini squats and finish by balancing on one leg to help support your bones, so they can then support you!

NO MORE EXCUSES for not nurturing your bones every day!

As with any exercise, STOP if you experience pain or discomfort.  Always consult your physician before starting any exercise program.

Want further advise on the best exercises to support your bones and your body? Contact me at susan@nurturedbones.com or enroll in The Bone Health Program at Virginia Therapy and Fitness, located in Reston, Virginia.  You can check out the program by clicking here!

Proper Exercise and Nutrition

“Susan Brady is very knowledgeable about osteoporosis. In 2016, I was diagnosed with osteoporosis in my lower back. Through proper exercise and nutrition, Susan was able to guide me towards a regimen that would in turn almost reverse my symptoms. Because of her method, I have been able to curb my bone loss, gain strength, and improve my overall health. I feel that I am on the road to a happier, healthier lifestyle thanks to Susan.”~ B.L.

Alkaline Based Diet

While providing rehabilitation after my two hip surgeries, Susan also educated me in the importance of proper nutrition for strengthening my bones and improving my bone density. She encouraged me to eat an alkaline-based diet and to eliminate the junk food I was so fond of. Not only did I heal quickly, but also the doctors were amazed by the rapid bone growth as noted on my x-rays. I continue to include chia and pumpkin seeds in my diet, as well as other foods that are alkaline based. I honestly have Susan to thank for this complete transformation in my diet which has allowed me to go back to wearing heels which I thought I would never be able to do again. Nutrition matters — I am a perfect example of good bones from good food! ~R.G.

Surgery Rehabilitation

While providing rehabilitation after my two hip surgeries, Susan also educated me in the importance of proper nutrition for strengthening my bones and improving my bone density. She encouraged me to eat an alkaline-based diet and to eliminate the junk food I was so fond of. Not only did I heal quickly, but also the doctors were amazed by the rapid bone growth as noted on my x-rays. I continue to include chia and pumpkin seeds in my diet, as well as other foods that are alkaline based. I honestly have Susan to thank for this complete transformation in my diet which has allowed me to go back to wearing heels which I thought I would never be able to do again. Nutrition matters. I am a perfect example of good bones from good food!” ~R.G.

Prescription Holiday

Initially, I went to Susan Brady because my family doctor told me to take a holiday from the prescription bone density medicine that I had been taking it for many years. I avoid dairy since I am lactose intolerant and sensitive to dairy protein. I was confident that Susan could recommend a superior quality calcium, balanced with other supplements that would help provide the nutrients I needed for bone health. In addition to recommendations for supplements, she has evaluated my diet and my exercise regimen, making suggestions as needed. With guidance from Susan I have been able to maintain bone health without additional bone density medicine for several years now. ~K.N.

Osteoporosis Nutrition

After being diagnosed with osteoporosis, I began sifting through all the information available on nutrition and osteoporosis, but it was confusing and time consuming. Even though I thought my diet was good, Susan gave me advice on how to make it even better! I benefited very much from Susan’s nutritional advice and guidance for safe and effective exercises. My recent bone scan showed improvements in both my hip and my spine, so I am encouraged that all the changes that I have made are working! ~ M.R.

Susan modeling Weighted Vest

Is Walking Enough to Build Bones? Consider adding a Weighted Vest.

My favorite weight vest is through a company called Challenge Weighted Workoutwear.  It meets all of the criteria for what to look for in a weight vest and is very comfortable to wear.

Check out the weighted vests on their website: Weighted Vests.

At checkout, enter the discount code "Brady" and you will receive $10 off the vest of your choice along with FREE shipping.

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