Bone strengthens under the load put through it — swimming is good exercise, but not for this.
How to workIf thinning bones have been confirmed on a scan, avoid deep forward bends and lifting with a rounded back — those can compress a vertebra.
See a doctor, not a stretch
Sudden severe back pain, especially after lifting or bending
Losing height, or the upper back curving forward
A bone breaking from a minor fall
Persistent bone pain with no clear cause
Brisk walking
तेज़ चाल से चलना
Fast enough to talk but not to sing.
Thirty minutes a day, or three lots of ten.
Include a slope if you can.
Swimming and cycling put no load through the bone — they do not substitute for this.
Where you should feel it: The gentle impact of each step travelling into the bone.
30 minutes daily
Heel drops
एड़ी की धमक
Stand tall, holding something for balance.
Rise up onto the balls of the feet.
Let the heels drop so they land with a small thump.
Ten times, twice a day.
Where you should feel it: A small jolt travelling from the heel up to the hip.
10 reps × 2, daily
Sit to stand
कुर्सी से उठना-बैठना
Sit at the edge of a chair.
Stand without using your hands.
Sit down slowly.
When it gets easy, use a lower chair.
Where you should feel it: Work through the thighs and hips.
10 reps × 2 sets, three days a week
Single leg stand
एक टाँग पर खड़े होना
Stand by the kitchen counter.
Lift one foot and hold for ten seconds.
Five times each side.
The most direct way to protect a bone is not to fall on it.
Where you should feel it: Small corrections at the ankle and hip.
5 × 10 seconds each side, daily
Alongside
Weight-bearing work needs calcium and vitamin D behind it — short on either and the effort does not convert. Sunlight, milk, ragi, til and green leaves.
Bhojanveda
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