Physical activity is essential! She allows to strengthen the bonesto slow down the reduction in the resistance of the bones linked to aging, to improve posture and mobility, to develop and to maintain one’s balanceits flexibility, its agility and consequently to reduce the risk of falling and fracture. “Three to four times a week, start with a 15 minute walk, then do these exercises that will improve bone mineral density.”explains Murielle Hittier, sports educator FFEPGV Sport-health in Chevannes (Yonne).
Exercise 1
• Straight backarms along the body, place the right foot on a step, then straighten up on the step by stretching the left leg stretched back and the arms above the head, without arching the back.
• Rest the left foot on the ground and the arms along the body.
• Repeat the exercise this time with the left foot. Repeat ten times at normal pace, then faster.
Exercise 2
• Standing with your back to the wall, place a ball against your lower back and slide down the wall, bending your legs to a right angle, then back up.
• Repeat the exercise ten times.
Exercise 3
• Standing facing the walllegs parallel (width of the pelvis), lengthen the arms in order to be able to place the hands flat on the wall.
• lean forward keeping the legs and back straight, while bending the arms until the forearms touch the wall, then straightening up “pushing the wall” to return to the initial position.
• Restart ten times.
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