G'day everyone, welcome back to another exercise video.
What we'll be going through in this exercise video today, are some exercises
to help you strengthen your bones. So, these exercises today will be of intermediate level,
so they may not be for you, depending on your capabilities, your level of fitness,
or your level of bone strength, or your level of osteoporosis, so make sure you check with
your doctor before doing these exercises, and if they're not for you, I’ll also be uploading
a beginner bone strengthening video in the coming days, so keep an eye out for that one.
Now, I did want to make today's exercise videos more so about the exercises, so you can just get
straight into them, I will have to do a little bit of talking at the beginning, just for safety
reasons, and making sure you've got everything you need to know before doing the exercises. However,
for everything else you need for strengthening your bones, I have written an article
on bone strengthening over the past weeks, months, that's why I’ve been a little bit
quieter on YouTube of late, so make sure to check out that article, I’ll post a link to it up here
in the corner, it's got a lot of information on bone strengthening, testing, everything you
need to know. Now, what sort of exercises do we do for strengthening our bones? And the best thing we
can do are weight bearing exercises. So by that, I mean when we put weight through our feet, or also
through our hands as well, to help load those bones and put pressures on those bones, to signal
to the body that it needs to adapt, and build stronger bones. Okay, so we are also going to be
using some hand weights for this exercise video, so if you do have hand weights, go grab those,
if you don't, you can use canned food, or you can just go through this exercise video to start with,
without the hand weights, and then if you do pick some up at a later time, you can add those in,
and when you are starting with hand weights, you want to start with a lighter weight, say one kilo,
even half a kilo, get the technique right first, with the weights, and then you can slowly increase
that over time. Okay, so it is a good idea to do the exercise we're doing today with other types of
exercise, such as aerobic exercise, if you do that in a standing position, it's going to be
loading those bones, and you're also getting the benefits of that cardiovascular workout. You can
go on brisk walks, try to do different terrains, just to work those leg muscles a little bit more,
and work those bones a little bit more. But as I said, check out my article on bone strengthening,
which covers all of that. Let's get into the exercises now, go grab your hand weights, or you
canned food, also go grab a chair, and make sure your body's warmed up, I’ll pop a link to some
warm-up videos down below, or you can go and walk, anything to warm up that body, and when
you're ready, let's get into the exercises. Okay, so the first exercise we're going to do is working
the bones of the upper body, also working the muscles of the upper body, we're going to stand
behind our chair, making sure your chair is sturdy, if you need to, place it against a wall.
You're going to stand back like this, slight bend in the knees,
and your back's going to stay straight throughout this exercise, pushing down
on the chair, slight bend in those knees, we come down, bending those elbows, we push up.
All the way up, making sure the elbows are straight, we're going to go for ten.
Following along with me, let's go. One, pushing up, good work, coming down, nice and slow.
Two, keep that back straight, coming all the way down.
Three
four
Five, straightening those elbows. Five to go, let's go, six.
Equal weight through both hands, seven.
Eight
Nine, and last one.
Ten, excellent work, shaking out those arms.
Now, you can make that exercise we did just then a little bit more challenging,
by doing some push-ups on the floor. If push-ups are too hard for you, you can do
push-ups on your knee, modify it by doing the push-ups on your knee.
Also, if you can't do ten push-ups, just start with one, and over time, build that up. Okay,
so let's get into the next exercise now, we're going to do some rows, so grabbing your dumbbells.
We're going to start with one dumbbell. We're going to hinge at the hips,
one hand on the chair, back straight again, shoulders back, excellent work, so your arm's
straight by your side. We're going to pull up, squeeze those shoulder blades together,
come down. We're going for ten, let's go, one. Bring that elbow back.
Two
Three
Four
Five, excellent work.
Six
Seven
Eight
Nine, last one.
Ten, great work.
Standing up, let's change arms now, doing the exact same thing,
let's go. Holding on to the chair,
slight bend in the knees, back straight, let's pull up, squeeze those shoulder blades together,
come down, and ten.
One
Two
Three
Four
Five
Six
Seven
Eight
Nine
And ten, excellent work, bring the weight down. Standing up, let's take a deep breath in.
And out.
Okay, so popping that weight down, shaking out the arms. Okay, what we're going to do
now are some marches. We're going to do some stomps when we do the marches. Okay,
so we're going to lift our leg up like this, and then we're going to stomp down like that, as if
you're squashing a bug underneath your feet. So, you're up nice and tall, one hand on the chair,
we're going to do five on each side. Up, stomping down, excellent work. Let's go for five. One
Excellent work, so making sure the pressure's on your whole foot doing this, not one side of
your foot. Again, coming up, stomping down, great work. Again, up, down. Let's go three more, good.
Last one, excellent work. Let's do the same thing on the other side.
So, stepping up, stomping down, good. It's nice and
easy, you're just loading those bones. Great work, let's go, three more, one.
Two
Last one, three.
Excellent work, shaking out those legs.
Okay, so the point of that exercise was to load the bones, putting those forces
through the floor. Now, what we're going to get into are some squats.
So, you're standing up nice and tall behind your chair.
You're going to grab your hand weights before you do that, however.
So, your shoulders come back,
your arms are by your side. What you're going to do is sit back. So, you can do this
on a chair if you need to, if you find this a little bit difficult. Chest stays up,
you sit back like this, and then you come up.
Okay, so you want to make sure your knees are in line with your
toes throughout this exercise as well, they're not shaking.
If they do start to shake, or you can't keep them in line with your toes,
just do a partial squat, like this.
Okay, so let's go for ten repetitions of the squat, keeping that chest up.
Following along with me, let's go.
One, good.
Two
Three
Four
Five
Six
Seven
Eight, keep that chest up, let's go, two more.
Nine, last one.
Ten. Excellent work, popping the weights down, shaking out those arms.
Taking a deep breath in.
And out.
Okay, now we're going to do some lunges, so we're grabbing onto our weights
again. We're standing up nice and tall, weights by our side. What we're
going to do is step forward. As we step forward, back toe comes up. We lunge down.
And then we come up, pushing back into the start position.
Okay, again, we come forward.
Keeping upright posture, shoulders back.
Coming down.
Coming forward.
Back to the start position. Okay, we're going to go five
each side. Practice that exercise if you need to, by pausing the video, and when you're ready,
following along with me, let's go. Coming forward.
Coming down.
Coming up.
Good work.
Again, forward.
Coming down.
Coming up.
Great work, let's go, three more.
One
Two
And last one.
Three, excellent work. Now, if that is too hard for you,
you don't have to go down as far as I was.
Okay, so let's do the same thing on the other leg now.
Stepping forward, shoulders are back, coming down.
Pushing back up to the start position.
Let's go for five.
One
Two
three
Four
And last one.
Five
Back to the start position, excellent work.
Shaking out those legs, popping the weights down, taking a deep breath in.
And out.
Okay, so now what we're going to do to load those bones are some jumps.
So, we're going to stand behind our chair,
up nice and tall, we're just going to jump. So, we come up.
Come down. So, you know what a jump looks like.
We're going to go for six repetitions of this.
Following along with me, hands over the chair, let's go.
One
Great
Two
Three, excellent work, let's go three more.
Four
Five, last one, let's go.
Six, excellent work, shaking out those legs.
Taking a deep breath in.
And out.
Okay, let's now do some more squats, but we're going to do it in a sit-to-stand position,
which may make it a little bit easier for you.
So, what I’m going to do,
is just stand like this.
And I’m going to focus on sitting back,
so my knees are about,
hip width apart, or just over hip width apart.
My arms are by my side, like this, like we did in the squat. I sit down, but before I sit down,
I stand back up. Okay, just to make the sit-to-stand a little bit more challenging,
load those bones throughout.
We're going to go for ten,
following along with me, keeping that chest up, looking straight ahead, let's go.
One
Two, excellent work, sticking that bum out.
Three
Four
Five
Six, keep the knees in line with the toes, we've got four more to go, let's go.
One
Two
Three, and last one.
Four, excellent work, popping the weights down.
Taking a deep breath in.
And out.
Shaking out those legs.
Okay, so now we're going to work on our balance. Now, balance is important,
if you've got weaker bones, because you want to make sure you're balancing well,
because you want to avoid falls at all costs.
We're going to do a single leg stance,
so we're standing next to our chair, we're up nice and tall.
Shoulders are back, hand on the chair, let's stand on one leg.
We're going to take our hands off. We're going to hold this for about 30 seconds
So, just relax into it. If you do need to, or if you do come out of position, pop the foot down,
get straight back into it, but focus on what you're doing for these 30 seconds.
Just relax.
Focus
That's it, excellent work, up nice and tall.
Okay, we're going to go for another ten seconds.
And, five
Four
Three
Two
One. Great work, holding onto the chair.
Up nice and tall, we're going to do the same thing on the other side, 30 seconds.
Now, this also is another good exercise for loading those bones.
Putting forces through that leg, through the hip.
That's it, excellent work.
Okay, up nice and tall.
Focus on what you're doing, 30 seconds.
Relaxing into it, stay focused,
don't get distracted. Give it your all while you're practicing your balance.
Okay, ten more seconds to go.
And, five
Four
Three
Two
One, great work, shaking out those legs.
Let's take a deep breath in.
And out.
Okay, so now we're going to finish off with a stretch, on the floor.
Okay, so as you can see, I’m kneeling on the floor.
We're going to get into four-point kneeling, or a crawl position.
We're going to do what's known as a 'cat cow stretch', because it's a nice, gentle way
to stretch out that spine.
So, we're going to come down into four-point kneeling.
Just like this, and from this position, what we're going to do,
is keep that back neutral.
And from this position, we're going to arch the back, like this, like a cat does to stretch out,
keeping that head down.
Hold for five seconds.
We're going to do the opposite, bit like a cow, we're arching the lower back now.
Coming down, now, looking up.
That's it, excellent work.
And doing it again, cat stretch.
Bring the head down.
And back into the cow stretch, bringing the head up.
Arching that lower back.
Okay, let's go, once more.
Stretching up, like a cat, feeling the stretch in that upper back.
Bring the head down, and let's go back.
Arching that lower back, bringing the head up, nice and gentle, feeling the stretch.
Holding for five seconds.
Coming down.
Excellent work, coming up.
Okay, back in the standing position.
Excellent work. Now, if you do have trouble getting up and down off the floor,
make sure you've got someone to help you do that stretch.
Okay, so we're all done for that exercise video today, as I said,
you want to be mixing these exercises up,
with other forms of exercise, for example, more balance work,
and also some aerobic work. It's also a good time now,
to do a stretch after this exercise, just to cool down. Flexibility is also important,
in a bone strengthening program, or a bone health program, because if you're more flexible,
you're going to move better, which again, decreases your chance of falls.
And that's it from me, for today, I hope you enjoyed this exercise video.
If you did, make sure to give it the thumbs up,
and subscribe to this channel for regular exercise videos
to help you improve your health and fitness.
I'll catch you again soon for more exercise videos,
until then, keep moving, keep happy, I’ll catch you next time.