Author: Laurel Parins, Health and Well Being Educator of Oneida County
Stretches to Keep You Moving
Seated Spinal Twist: Sit on a sturdy chair or floor, twist your torso gently to one side, and hold for 15 seconds. This stretch improves spinal mobility and posture.
Ankle Circles: While seated, lift one foot slightly off the ground and rotate your ankle in circles, This improves circulation and joint health.
Chest Opener Stretch: Clasp your hands behind your back, lift slightly, and gently open your chest. This helps counteract hunching from cold or indoor time.
Hamstring Stretch: Place one leg on a low stool, hinge forward at the hips, and feel a gently pull along the back of your leg. Hold for 15-20 seconds per side. This stretch reduces tension in your lower back, promoting better posture and balance.
Gentle Side Leg Lifts: Stand tall, hold onto a chair for balance, and lift one leg to the side without tilting your torso. Do 10 repetitions per side to improve hip strength. These strengthen hip stabilizers, improving balance and reducing fall risk.
Wall Push-Ups: Stand a few feet away from a wall, place your palms on it, and perform a push-up motion. This low impact exercise helps strengthen upper body muscles that are important for stability.
Chair-Assisted Single Leg Stand: Hold the back of a chair for support, lift one foot slightly off the ground, and balance for 15 seconds. Switch sides. This improves stability and strengthens your core.
Nutrition Tips to Nourish Your Bones
Calcium-Rich Foods: Incorporate dairy products, leafy greens (like kale and spinach), and fortified plant-based milks for strong bones.
Vitamin D Sources: Combat low sunlight exposure with foods like fatty fish, egg yolks, and fortified cereals – or consider a supplement.
Magnesium and Potassium: Almonds, bananas, and avocados help regulate calcium and support bone density.
Bone-Building Recipes: Make a warming soup with kale, white beans, and bone broth for a nutrient-packed meal.
