Learn how to protect your skeleton on World Osteoporosis Day

To increase bone metabolism, improve ligament and tendons elasticity and mobility and maintain and protect the tone and mass of the muscles covering the bones, we all need a routine that includes strength exercises, others that benefit the joints, aerobic capabilities and postural hygiene. This maintains optimal functioning of the cardiopulmonary system and minimises the risk of injury.

An exercise routine needs be a regular and consistent and it should work the entire body; the upper and lower body and the limbs.

Are you ready? Let’s start!

• Squats. First we’ll do them with your feet together, then with your legs at hip width, toes forward and finally with the legs far apart and the toes pointing outwards. Bend your knees, keep your back straight, your shoulders back and your face forward. Ensure that the tips of the toes stay behind the knees. Lower your body until your buttocks are at knee height. Make it more difficult by holding some dumbbells or a bar with weight on the shoulders.

• Walk briskly, supporting the entire sole of the foot with every stride. Move your arms to the rhythm of the stride, back and forth. Keep your shoulders straight and your head high. Hold your abdominal muscles tight.
• Skipping. Skip with your feet together. You’ll hardly need to lift them, just enough for the rope to go under your feet. Skip on tip-toe, your heels need not touch the floor. Keep your shoulders back and your eyes forward. Hold your elbows close to your body, just rotate your wrists. Hold your abdomen tight to protect your back and don’t let your knees absorb all the impact.
• Drop down. Stand in front of a wall, feet together. Let yourself fall forward by bending your arms and move back to your starting position by straightening your arms. Keep the trunk straight.

• Lunges or thrusts. Stand with your feet together. Step forward with one leg and bend it so that the hip is at the same height as the knee. Keep your back straight and your shoulders back. Make it more difficult by holding some dumbbells. Arms alongside the body.
• Go up and down stairs. Start by walking and gradually speed up the pace. As you get better at it, you can take them two at a time. Be careful not to stumble on the way down. Finish by going up and down sideways.
• Press-ups. Just regular press ups. Lie face down. Place the palms of the hands by your the shoulders and raise the body, supporting yourself on your hands and feet. Back straight and tummy pulled in firmly. As you get better at it, clap your hands before lowering yourself into your starting position.
• Skipping. Run on the spot, without moving forward, lifting your knees high. Move your arms in time and keep your back straight.
• Warm up gently with a little job, stretch all the muscles used before and after your workout.

Remember that regular exercise will keep your muscles and joints strong and resistant. You’ll maintain your bone mass and improve your posture, preventing aches and pain and protecting yourself for the future.

This post is also available in: Italian