BUILD YOUR BONES

BuildyourbonesWe all lose bone mass as we age, but make the right moves now and you can armour-plate your personal scaffolding for years to come.

1 LOAD UP
Rest the handle of a kettlebell across your palm, with the bell against your bicep. Squat, stand up and press the bell overhead. This drill increases bone strength in your wrists, arms, shoulders, pelvis and hips. As with muscles, when bones are loaded, they will respond by increasing in strength.

2 SKIP AHEAD
The repetitive impact from the 'double bounce' motion when skipping will gradually increase the density throughout the long bones of your legs, hips, pelvis and spine. Start slowly, with a low target such as 50 bounces, and work up from there, focusing on your form and rhythm.

3 REEL TIMEBuildyourbones1

The moves in Tai Chi are great for boosting bone strength - particularly in your trunk, pelvis and shoulders. Try 'silk reeling' drills: a series of smooth, fluid stretching moves, pushing up through your legs. Imagine you are pulling in a sheet of silk as you do them. To find out more go to evryday-taichi.com