Physical activity is essential! She allows to strengthen bones, slow down the decrease in bone strength associated with aging, improve posture and mobility, develop and maintain your balance, its flexibility, its agility and consequently to reduce the risk of falling and fracture. “Three to four times a week, start with 15 minutes of walking, then do these exercises that will improve bone mineral density.”, explains Murielle Hittier, FFEPGV Sport-santé sports educator in Chevannes (Yonne).
Exercise n ° 1
• Straight back, arms at your sides, put the right foot on a step, then stand up on the step by stretching the left leg straight back and the arms above the head, without arching the back.
• Rest the left foot on the ground and arms at your sides.
• Repeat the exercise this time with the left foot. To be repeated ten times at a normal pace, then faster.
Exercise n ° 2
• Standing with your back to the wall, place a ball against the lower back and slide along the wall bending the legs to a right angle, then back up.
• Repeat the exercise ten times.
Exercise n ° 3
• Standing facing the wall, legs parallel (pelvic width), extend your arms so that you can place your hands flat on the wall.
• Lean forward keeping the legs and back straight, bending the arms until the forearms touch the wall, then straighten up “pushing the wall” back to the starting position.
• Restart ten times.
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