- As you know, as we age, we lose bone density.

Why is that a problem?

- Well, it leads to increased risk for fractures and even full breaks of our bones.

Nobody wants that.

But the good news is at home without any special equipment, we can work to combat that, so that's what we're gonna practice today.

All you need, I have a chair here and the chair's just here for balance.

Our first move is marching.

It simulates walking and you can do it right from the comfort of your home.

When you walk or march, you're putting stress on the bones of your vertebrae and your spine, your hips, your legs, even the bones of your feet, so you get a big bang for your buck there.

So don't mind my squeaky floors with squeaky sneakers and you're gonna hold on to your chair for balance.

(upbeat music) Lift those knees up.

Okay, or if you're more confident, come of the front and march and the chair's just there to rescue you if you feel like you need to quickly sit down.

Our other move, all you need is something you have around the house, maybe a jug with some liquid, maybe a grocery stock with a couple things in it, nothing crazy heavy, just something to give you some resistance and you push it out to the side, push it to the sky, set it on the counter, get it on the floor, come back from the floor.

Just things to stress those bones and joints of your upper body.

So, if you do the two things we did today, you will be well on your way to stronger bones.

(upbeat music)