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Exercise for Healthy Bones

Regular activity and exercise is very important for everyone, of all ages, to keep bones healthy. Bones become stronger when a certain amount of impact, or extra strain, is placed through them.

Exercise is one of the best ways to do this. It makes bones as strong as possible. This reduces the risk of osteoporosis, and breaking a bone, later in life.


Otago Level 1 Exercises

Welcome to the programme! The exercise programme that you will undertake has been designed specifically for you.

The benefits of exercise are plentiful. By maintaining your programme, you can improve:

  • Balance
  • Muscle strength
  • General fitness
  • General well-being

Otago Level 2 Exercises

Walking is an excellent way to enhance your general fitness. Try going for a walk on the days between your exercises. Try to increase the distance you walk and the time you spend walking.

Always make sure you are wearing comfortable footwear and clothes. Make sure you start with a warm-up (marching on the spot for two minutes).


Otago Level 3 Exercises

Never exercise holding on to an object which may move. Always use the side of something stable like a bench or solid table. Wear comfortable clothes and supportive footwear.

Contact your GP if you experience any dizziness, chest pain or shortness of breath (you are unable to speak because you are short of breath) while you are exercising. If you experience pain in your joints or muscles, stop, check your position and try again. If the pain persists contact the person who issued you these exercises.


Otago Level 4 Exercises

Cool down exercises help you to relax and recover

If you are feeling a little short of breath, now is the time to sit in a comfortable chair, close your eyes and concentrate on your breathing and relaxing every part of your body.


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