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HealthNotes

Managing Bone Disease? Practice Brings Healthy Balance

Managing Bone Disease? Practice Brings Healthy Balance : Main Image
Gentle exercises can help strengthen muscles, help develop better balance, and reduce the chance of falling

Avoiding falls is key for people managing degenerative bone diseases like osteoporosis and osteopenia. So improving balance and muscle strength are both necessary to help protect brittle bones from being damaged.

Practicing balance is an integral part of practices such as yoga and tai chi. Beginners' classes are widely available and many people can extract benefit from them at any time of life. Done safely, even gentle exercise is a boon for many aspects of health. 

Practice makes perfect

Practice gentle exercises like the one below to help strengthen leg and core muscles—and ultimately to help develop better balance and reduce the chance of falling.

What you’ll need

A medium-sized inflatable rubber or plastic ball or beanbag and a friend.

What to do

  1. Partner up with a friend and stand on one foot with your knee slightly bent.
  2. Gently toss the bag/ball back and forth between you.
  3. As you master this, ask your partner to toss the bag/ball in different places, in a half circle between 9:00 and 3:00 o'clock.
  4. You can also do this exercise alone by tossing a ball against a wall and catching it.

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