Boost Your Bones: Build Bone Health in a Supportive and Safe Environment.

Why Boost Your Bones?

Boost Your Bones classes were born out of a passion for helping people stay strong, mobile, and confident as they age.

After completing specialist professional development in bone health and exercise, Kerry recognised the need for fun, practical, and safe classes designed specifically for those wanting to manage or prevent osteoporosis and osteopenia.

Kerry designs each session to support bone strength, mobility, and balance, while also preparing people for the real movements of daily life.

Often, this means swapping more traditional pilates equipment for simple household items – so the exercises feel practical, transferable, and easy to build into routines at home.

This session is perfect for:

• Adults concerned about osteoporosis or osteopenia

• Individuals wanting to improve bone strength and prevent fractures

• People looking to enhance balance, mobility, and posture

• Anyone recovering from or managing low bone density/osteoporosis/osteopenia

• Those wanting a safe, guided exercise programme designed for bone health

A Bit of Boost Your Bones History

Kerry created Boost Your Bones classes for Mobilates members in response to the growing need for safe, effective exercise programs designed to support bone health.

A key goal was to include lots of adaptations for the conditions that we see most frequently, in particular hypermobility and different forms of arthritis.

With osteoporosis affecting millions and many more at risk due to medical conditions, medications, or family history, these classes provide a proactive approach to prevention and management.

Half of women aged over 50 will break bones due to osteoporosis, and a fifth of men.

Developed based on evidence-based research, the programme focuses on strength, balance, posture, and flexibility – all vital for maintaining bone density and reducing the risk of fractures.

By creating a supportive and inclusive environment, Boost Your Bones empowers participants not only to protect their bone health but also to improve their overall confidence, mobility, and quality of life.

The Benefits of Boost Your Bones

• Provides safe, evidence-based exercise following Royal Osteoporosis Society guidelines

• Builds and maintains bone strength through targeted, weight-bearing and resistance exercises

• Improves balance and coordination, helping reduce the risk of falls and fractures

• Strengthens muscles to better support and protect your bones

• Enhances posture and spinal alignment, lowering the risk of vertebral fractures

• Boosts mobility and flexibility, making everyday activities easier and safer

• Supports overall bone health and can help slow bone density loss

• Reduces fear of falling by improving strength, confidence, and stability

• Encourages social connection and motivation in a supportive group environment

• Participants have access to the class recording for a whole month giving plenty of time to practice and master the exercises their own time

How to Prepare for Boost Your Bone Classes

To ensure a safe and effective session:

• Look out for the pre-class email that tells you what items you will need (if not the normal pilates equipment)

• Ensure you have plenty of space to move around in – ensure there are no trip hazards

• Have a range of equipment available to you including weights of different sizes – these could be tins, bottles, balls, plastics plates and bags.

• Classes run monthly so be sure to book your place and look out for the helpful reminders

• When booking add your class into your computer or tablets calendar so the link is safe

Boost Your Bones – Exercises to get you started

Here are a few gentle moves to try at home:

1. Warm-Up Activity — Marching with Arm Swings

Increases heart rate gradually, warms up joints and muscles and prepares the body for weight-bearing exercise

• Stand tall with your feet hip-width apart.

• Begin marching on the spot, lifting your knees to a comfortable height.

• Swing your arms naturally with each step to warm up the shoulders.

• Gradually increase the pace for 1–2 minutes.

  

2.  Impact Activity — Heel Drops or Foot Stamps

Stimulates bone growth through controlled impact, strengthens calves and ankles and helps maintain lower-limb bone density.

• Stand on a flat surface. The floor is the best as it creates more resistance but it can also be a mat.

• It can be bare feet, grip socks or in shoes.

• Rise up onto your toes, then drop your heels down to the floor to create a small “impact” through the bones.

• Repeat 10–15 times or set a timer for 30- 40 seconds –  It is important to introduce impact gradually and build up repetitions.

• Hold onto a stable surface for balance if needed.

• Not everyone likes the impact feeling in their body- especially anyone with neck/head issues so foot stamps are a good alternative.

• You can also try hops, jumps and skips.

3. Strength Activity — Weighted Sit-to-Stand

Builds lower-body strength (quadriceps, gluteals, hamstrings), improves functional mobility and supports bone health through resistance loading

• Sit on a sturdy chair with feet flat on the floor, hip-width apart.

• Hold a weight of your choice close to your chest (This could be dumbbells, a household item or even a cuddly toy!) – you could also rest the weight on your thighs

• Push through your heels to stand up tall, then slowly sit back down under control.

• Keep the back straight and strong

• Perform 8–12 repetitions or set a timer for 30-40 seconds.

  

4. Balance Activity -Walking with Plate and Ball.

Improves balance and coordination, enhances concentration and body awareness and helps with functional mobility which is useful for daily activities.

• Stand tall, engage your core, and keep your gaze forward.

• Hold a plastic plate or box lid in one hand and balance a ball on top.

• Begin walking slowly around the room, changing direction every few steps.

• Focus on keeping the ball steady on the plate while you move.

• Continue for 1–2 minutes swapping hands halfway through.

• Move slowly and with control being aware of things around you.

  

Ready to Try a Class?

Boost your Bones is now part of our regular Mobilates timetable, alongside our popular Pilates, Seated Pilates, Seated Yoga, Love to Move and Qigong sessions. It takes place once a month on Tuesdays at 6pm.

Already a member?

Book your online Mobilates classes here.

New to Mobilates?

Then you can book your free online Mobilates trial here.

Try A Class In Your Own Time:

https://youtu.be/RH4Al_wRZJ8?si=c6P-DKm46JXmO_Uf

Learn More

The Royal Osteoporosis Society has a number of factsheets about exercise and bone health. The links are below:

About exercise for osteoporosis

Exercises to promote bone and muscle strength

Exercises to improve balance and muscle strength

Other Blogs in this series:

Bed Pilates

Love to Move

Walkfit

Equipment

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Mobilates CIC provides online and in-person inclusive exercises classes for people in the UK. Classes centre around supporting people with mobility issues, chronic pain, disabilities and long-term health conditions.

www.mobilates.com