A steady chair you can sit on for some the exercises, and place at your side for other exercises in case you lose your balance.
- Jumping (please see warnings section below)
- Sit to Stand
- Knee Extension
- Hip Extension
- Side Leg Raise
Benefits of the Exercises
The exercises in this video are designed to improve your lower body strength. Over a period of weeks or months this will help to strengthen muscles around the lower back, buttocks, hips and legs. The pull of these muscles on the bones will help to maintain bone density in these areas.
Jumping Exercise - Warning
The first exercise in this video involves jumping. This exercise may not be suitable if you are new to exercise, have not exercised for some time, or already have low bone density. It is only suitable for people with a low risk of fracture, no osteoarthritis in weight-bearing joints, no back, knee or hip pain, and no heart, circulation or breathing problems. Therefore, before trying this exercise, it is especially important that you consult a medical professional.
If you have never done jumping exercise, or haven’t done it for a long time, do only three to five low jumps for the first few sessions. Build up gradually, adding five jumps at a time, until you can do 50 in total. Each jump should lift you about 3 inches off the floor. Take a rest after each group of 10, and pause briefly after each jump.
Please also see the warnings given in the initial introduction to these exercise videos.