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Exercise to strengthen bones (for osteoporosis)
Osteoporosis & Bone Health | Last Active: Nov 2, 2023 | Replies (205)Comment receiving replies
I have Ménière's disease apart from osteoporosis. So my balance is not good, to put it mildly. One thing I found that has helped me is to practice balance - not necessarily in a class but as part of the day. Putting the weight on only one foot when waiting for the lift or the bus or when queuing for coffee - essentially any time you're standing still with a few minutes to spare. This doesn't sound like much but these days I don't seem to stumble as much and when I do, I find it easier to get my footing back. I'm in my late seventies and every little helps.
Replies to "I have Ménière's disease apart from osteoporosis. So my balance is not good, to put it..."
That’s great what you are doing during the day and is actually part of my active senior gym class routine. We balance on 1 foot for a 3, 4 and then 5 count. Then leg out to the side and also leg back for the same counts. There are other parts to this basic exercise we do. Core strength is important too. It’s easy to incorporate many good movements and stretches during the day and becomes automatic after a while…..all helping balance.
One thing he stresses is, when standing still, stand with the legs slightly apart. If you have to turn around or to one side you won’t lose your balance that way. Preventing falling is the main goal of his class..so balance, core strength and flexibility (stretching) are vital.
Good for you for thinking of that and it’s amazing how fast it improves your balance.
FL Mary
I balance on one leg while brushing my teeth, do one legged deadlift type moves while picking each utensil out of the dishwasher.
That helps my lower back when it starts to get achy. I think that old whoever designed old saloons with a brass footrail on the floor, parallel to the base of the bar knew that its just a more comfortable way to stand. Thus keep the customers at the bar happy and able to stand there longer.
We used to do a 'posture' in yoga where we'd just stand but mentally and physically reposition our bodies so the toes carried the weight and not just the heel and mid-foot. I always felt that I would fall over forward and had to practice standing whole-footed. It shifted my center of gravity forward just a little but really helped my balance a lot.
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Hi there, this sounds like good advice. And yes, if you can incorporate it into the day, even better. I try standing on one foot while brushing my teeth. It's amazing to me just how much these small things add up.