What can you do in 10 minutes that can improve your bone health? Every day I do two simple and powerful 10 minute activities to help keep my bones strong.
1. Stand on a Low-Intensity Vibration Platform
In just 10 minutes a day, the Low-Intensity Vibration platform can improve your bone health. Click here to watch a video of the device in action.
This remarkable 14×18 inch unit creates a comfortable vibration that signals the mesenchymal stem cells to produce bone by stimulating the osteoblasts (the bone building cells). In addition to its positive effects on bone, the platform has been shown to improve muscle strength, balance, lower body coordination, circulation, and reduce falls. Studies indicate that the device is safe for fragile bones and even for people with metal plates and screws.
I have been using my vibration platform for the past 15 months as part of my bone health program of exercise, nutrition, and mind-body relaxation techniques. I find the vibration to be soothing and the device easy to use. My patients who have purchased the unit report the same positive experience. I created a short video of me standing on the unit for you to learn more about it. I am also offering a free 15 minute call for anyone who has specific questions about the platform. As a physical therapist, I want to make sure the device is appropriate for your individual needs. Click here to watch the video and if interested schedule your free call.
2. Qi Dancing
My second 10 minute activity involves Qi Dancing, a type of Qigong exercise. When Dr. Nan Lu, a Doctor of Chinese Medicine in New York City, first introduced me to the exercise, I recognized the benefits this dance can have for bone health. Our bones respond to the forces placed upon them. The gentle stomping in this exercise translates through the entire skeleton and triggers our bones to get stronger. I recommend doing this exercise whenever you can steal a few minutes in your daily schedule. The dance is easy to do, relaxing and gives positive weight-bearing forces to our bones throughout the day. Only perform this exercise if it feels comfortable and pain-free. Click here to see a video of me demonstrating Qi Dancing.