Getting started with the foundation movements to improve your strength, balance, and bone health at home

The squat

The most basic form of a squat is to practice moving from sit to stand. Set up with feet just outside hips. Sit down into a chair that is about at knee height. Use the arms of the chair if you need to. You can progress this movement by holding something in your arms as you do it, such as a bag with books or full water bottles in it. 

The hinge

The hinge forms the basis for another movement, known as the deadlift. To hinge, you have your knees soft, and you push your hips backwards so that you tip forwards at the hip. Try to keep your lower back fairly straight. Common mistakes are keeping the knees totally straight, or curving the back too much - the movement comes from hinging at the hip rather than curving the spine.  



The lunge (more advanced - start with the first two for a few weeks before trying this one)

Lunges are done with your feet set one in front one behind with your feet hip width distance apart. All your weight should be in your front foot. Bend both knees until your knees reach 90 degrees (if possible; if not, just as far as you comfortably can). You may need to hold on. All your weight should be in your front foot.  

The upper body horizontal push

Push ups are a great way to build upper body pushing strength. You can start out at the wall. Put your hands on the wall at shoulder height, then bring your chest in towards the wall. Push away again until your arms are straight. The next level for this exercise is to try it on the floor, knees under hips and hands under shoulders. More advanced versions involve having your knees further away, or knees off the floor all together (this is super advanced, only a select few in my classes can try this one!). 

Upper body pull (horizontal and vertical)

These ones are generally difficult to do without any equipment. If you have a band, tie it to something overhead, and sit or stand underneath it. Reach your hands up overhead then pull with each hand down until shoulder height. You can also do this in a horizontal direction by attaching it to something in front of you and pulling backwards, pulling shoulder blades back at the same time. 

Core

If you are able to get up and down off the floor, you can try bridging and planking for some core exercises. To bridge, lie on your back with your knees bent, and lift your hips up off the ground.

To plank, set up lying on your front, then lift yourself onto your elbows and knees and brace your stomach muscles, keeping a fairly straight back. Try to hold this as long as you can (often I will try 3-5x10 sec holds with my new clients. 

Jumping and balance (more advanced - if you have osteoporosis or a lower limb injury or pelvic floor dysfunction do not try this at home on your own)

Jumping is a common feature in bone classes. There is some evidence to suggest it is helpful for bone density. I also think it is helpful to maintain capacity in your tendons, as most of us stop jumping when we leave school. The way I introduce this with people is to start by holding onto something in front, squatting down, then raising up fast onto toes. After a few weeks of that, we can progress to small jumps leaving the floor, and eventually jumps without holding on if people are capable and comfortable. This doubles as a great balance exercise as well, as landing from being airborne involves a fair bit of balance! 

Is this enough?

It is currently generally established in the guidelines published by the Exercise & Sports Science Association Australia that in order to truly build bone density it is necessary to lift progressively heavier weights.  Some exercise is always better than no exercise, so do not be disheartened if this is not something you have the option to do. But, if you can, getting into a gym and adding weight to these exercises (under supervision by a coach or health professional ideally) is likely to be more beneficial in the long run. 

If you have a diagnosed health condition, or struggle with ongoing pain or have an ongoing injury, you are likely to benefit from working with a physio or exercise physiologist so that they can continue to load you adequately without aggravating these issues. Bear in mind that there are many ways to work around an injury that do not involve total rest. 

I offer personalised bone density classes as an affordable option to get you progressively lifting heavier in a safe and supportive environment. Head over to my bookings page to make a time to come in and get started.