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Tips and exercise for good bone care

Stay active and care your bones!!!

It is considered that exercising with arthritis could harm joints and cause more pain. But exercise is regarded as the most effective treatment for pain reduction and improvement in joint movements.

The range of motion or flexibility exercises


Leg extension

  • In a sitting position, place your hands-on chair and hold it, this will help to grab support.
  • Lift your foot off the floor and then pull your hands to your hips.
  • Now press your heel away from you until your leg is straight and your heel is just off the floor.
  • Hold for a slow count of five, then return to the starting position.
  • Repeat 6–8 times on each leg.

Hand and wrist rotation

  • You can perform this by sitting on the table or by standing.
  • Extend your hand slowly.
  • With other hand rotate wrist clock-wise or anti-clockwise. 2-3 times slowly.
  • By holding fingers stretch palm in front and back position. Keep hold in stretch till the count of 5 or as bearable.
  • Repeat this for 4-5 times. Release the stretch if you feel pain.

Strengthening exercises


Arm press

·      - By standing with face towards a wall and your feet slightly apart, bend arms bent at the elbows and hands at shoulder height.
·      - Lean your body forwards towards the wall by bending your elbows in a controlled movement.
·      - Push your body back to the starting position.

Wrist Curls

  • While sitting, position your wrists so that they are just beyond your knees.
  •  Keep with your wrists flat, with dumbbells resting on your fingers.
  •  In one movement, curl your fingers up, followed by your wrists.
  •  Hold for two seconds then slowly lower back down.
  •  While sitting, position your wrists so that they are just beyond your knees.
  •  Keep with your wrists flat, with dumbbells resting on your fingers.
  •   In one movement, curl your fingers up, followed by your wrists.
  •  Hold for two seconds then slowly lower back down.
  •  Aquatic (water) exercises

Rotation

  • These are exercises done in the pool.
  • Slow walking, hand rotation, and leg extension are recommended.
  • These exercises help to build joint flexibility.   
  • These exercises are to be done under guidance. 

Other activities

 Dog Walking

  • A simple walk around the garden or ground with your dog
  • Walking also helps to increase mobility.
  • It is advisable to use grip shoes.
  • Slow and steady walk on the plain surface is recommended.

 Gardening
  • Gardening helps movements of various small joints of the hand.
  • Engage yourself in the gardening activity.
  • Gardening is good to gain flexibility for the overall body.
  • Gardening also strengthens joints.
  • It decreases blood pressure and cholesterol levels.
  • Avoid sharp tools and injuries.

Movements to avoid

  • Avoid activities such as jumping, running as they can lead to swelling. 
  •  Avoid jerky, rapid movements in general
  • Perform exercises with slow, controlled movements
  • Avoid exercises in which involves bending forward at the waist and twisting
  • Avoid monotonous exercise routines. 


It is important to care about our bones, as they start losing their strength with increasing age. 
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