Bone and Joint week, Day 5: Mobility exercises

If calcium is the LEGO brick and vitamin D the cement, then movement is the engineer that keeps your bone structure strong and stable. Without regular activity, even the best-built framework can start to weaken over time — because bones, like LEGO models, are meant to be used, not just displayed!

Bones are living tissues that react to the pressure and tension of movement. Each step, jump, or stretch communicates to your body to produce more bone cells and fortify the current structure. This process, called bone remodelling, ensures your skeleton remains dense, strong, and prepared for the everyday demands of life.

Weight-bearing and resistance exercises are the best “tools” for the job. Activities like walking, jogging, dancing, hiking, climbing stairs, and lifting weights all help to stimulate bone growth. Even small, consistent movements — such as balancing on one leg while brushing your teeth — can make a significantdifference over time.

Exercise not only fortifies bones but also enhances muscle strength, balance, and coordination, thereby lowering the risk of falls and fractures. It's like reinforcing an entire LEGO structure, making each connection more secure and stable.

If you’ve had an injury, surgery, or struggle with joint pain, our orthopaedic team can guide you with safe, personalised exercises to protect and rebuild your bone and joint health. It’s never too late to get moving — every bit of activity adds another strong “brick” to your foundation.

Strong Bones Movement Checklist

1. Aim for at least 30 minutes of weight-bearing activity most days of the week

2. Include resistance exercises 2–3 times per week (like lifting light weights or using resistance bands)

3. Add balance and flexibility exercises, such as yoga or tai chi, to prevent falls

4. Move regularly throughout the day — even short walks or stretches help

5. Consult your physiotherapy team before starting a new program, especially if you have existing conditions

Check back tomorrow for a post about Protein and its importance in supporting bone and joint health!