Authors: Karen Webb B.P.T, MCPA & Dr. Darien Lazowski, Ph.D., B.Sc.P.T.
Source: Body Basics for Bones
These old familiar exercises are good for balance, strength and building bone. They are suitable for people with good balance. Check with your physiotherapist if you have any concerns about balance or safety.
Jumping jacks
- Stand up tall, feet together
- Jump and move your feet slightly apart
- Jump and move your feet back together
- Add arms by moving them up to shoulder height when you move your feet apart
- Progress by moving your feet wider apart and jumping higher
Stride jumps
- Stand up tall, feet together
- Jump up moving your right leg forward and your left leg backwards, land with right foot in front of you and left foot behind you
- Now jump up and switch your feet (left foot in front and right foot behind)
- Your arms should swing in opposition - right foot/left arm forward and left foot/right arm back
Skipping
This exercise is a lot of fun and will likely bring back great memories. Do keep in mind, though, that skipping is a very strenuous exercise and can be hard on the muscles, joints and heart of an adult. You'll find it isn't as easy as it used to be. But, treated with respect, skipping is very beneficial for strength, balance, bones, and aerobic conditioning.
| Things to remember about jumping jacks and stride jumps |
- Maintain good posture - stand tall, back straight, knees bent, tummy tight
- Wear supportive footwear
- Start with small jumps, go slowly, progress gradually
- Never wear ankle or wrist weights when jumping and moving your arms
- You can add weight by holding a small dumbbel in each hand and crossing your arms over your chest (jumping jacks and stride jumps)
- Start with 30 seconds of jumping followed by 1-2 minutes of rest. Repeat 5 times
- Progress by moving feet wider apart, jumping higher, and doing the exercise for longer
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| Things to remember about skipping |
- Maintain good posture - stand tall, back straight, knees bent, tummy tight
- Wear supportive footwear
- Start with small jumps, go slowly, progress gradually
- Never wear ankle weights when jumping
- The skipping rope should have good thick handles with a comfortable grip. The rope should be thick and heavy enough to swing well. When you step on the rope the handles should be long enough to reach your armpits. Some ropes even have counters on them to count your jumps
- Start with 30 seconds of skipping followed by 1-2 minutes of rest. Repeat for 5-10 minutes
- This is an aerobic exercise with high impact on the spine and hips. You may experience muscle soreness the next day. Only skip every other day
- To make it more interesting, ask a child to remind you of the old skipping rhymes or show you some new moves
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This content was an excerpt taken from, Body Basics for Bones.
