Use them or lose them

If you want strong bones for the rest of your life, you need to use them regularly.  While taking calcium supplements may help to avoid the loss of bone density (also called osteoporosis), studies show: that…

Low-impact aerobics and basic strength-training exercises are enough to build bone density and slow mineral loss.

Online exercise videos
Tracey Mallett is a fitness trainer who can help you get started.  Actually, her program can be found on the internet and she demonstrates a number of useful exercises on videos to be found at Exercise TV. While the videos are free, you will have to watch some commercials before getting to the meat of her program.

Exercises you can do at home

Bone-building Step-ups
Stand with a step or low bench to your left.  Take a wide step on to the bench with your left foot, then bring your right foot to meet your left.  Step off the other side of the bench with your left foot, and then bring your right foot down beside it.  Repeat in the other direction.  Keeping a comfortable pace, continue for 10-15 minutes.

Shoulder bridge core-building exercise
You can find another video to view at ExpertVillage.com this one demonstrates a body-strengthening bridge exercise.

Body-strengthening bridge
Lie on your back, your knees bent and feet on the floor, hip-width apart.  Place your arms alongside your body, palms resting on the floor.  Pull you stomach muscles in toward your spine and squeeze your bottom.  Slowly “peel” your spine off the floor, vertebra by vertebra, until your hips form a straight line from your shoulders to your knees.  Hold the pose for 5 seconds, then slowly return to original position.  Repeat 10-15 times.

Side bridge knee exercises
Here is strengthening exercise from eHow.com that you can view on the internet.

Online video searches
You can find more videos of strength-building exercises online by typing in the name of the exercise, or your goal such as “strength building exercises at home.”

Get your vitamin D

Popularity: 2% [?]