Top tips for exercise from the Green Goddess

As we all prepare for ‘freedom day’, read much-loved TV icon Diana Moran’s special work-out tips to reverse the effects of bone deterioration.

The health of our bones can make a big difference to our quality of life and independence after the age of 50.

The lockdowns we’ve all endured have put many of us at peak risk of fractures, but weight-bearing exercise can help rebuild our bone strength, getting us all set to return to life outdoors again.

After I was told I had osteopenia, where bones are weaker than the average adult, I decided it was important to find out everything I could about maintaining healthy bones and delaying osteoporosis.

I’m sharing some simple activities today that could help others to avoid broken bones in the future.

Here are my top tips:

1. Try taking the stairs and not the lift or escalator when you are out. As you get stronger, increase your speed or jog a little.
2. Park your car at the far end of the supermarket car park to make yourself walk that bit further.
3. Use a good backpack to carry your shopping. This will increase the pull on your muscles and bones to make them stronger.
4. Try some balance exercises such as standing on one leg until you wobble and then shift to the other. The wobble is good. It challenges your balance and improves it.
5. As you start to sit down, stop for a moment, before your bottom reaches the chair. Hold that position for a moment and feel your muscles working.
6. If you spend a lot of the day sitting, try to stand up every time the adverts come on the TV or you get a message on your phone. If you can, stamp your feet 10 times.
7. Try low level jumps if you are fit enough. These only need to be a few inches off the ground to have a positive impact on your bones. If you have spinal fractures or are breaking bones easily choose lower impact exercises.
8. Brisk walking is a good way to build up your overall fitness but make sure you have good balance first.
9. Once you’re feeling a bit fitter, try a jog and walk combination. Walk for two minutes, then do 10 or 20 jogging steps, then walk for two minutes and so on.
10. Exercise outside, if you can, to get some vitamin D too. Combine your exercise with sensible sunlight exposure to your face and arms – but don’t get sunburnt

Diana’s website is www.keepfitandcarryon.com and her book, Beating Osteoporosis, is available on Amazon.

Find out more about exercise for osteoporosis and exercise for bone strength, as well as nutrition for bones and vitamin D.