Senam Osteoporosis Bersama Berty Tilarso

Introduction

This tutorial provides a step-by-step guide to the Osteoporosis Exercise routine presented by Berty Tilarso. Designed for seniors, this exercise program aims to enhance bone health and overall well-being. Engaging in these exercises can help improve strength, balance, and flexibility, which are essential for preventing osteoporosis-related issues.

Step 1: Warm-Up Exercises

Begin with a gentle warm-up to prepare your body for the routine.

• Start by marching in place for 2-3 minutes to increase your heart rate.
• Perform arm circles:
  • Extend your arms out to the side.
  • Make small circles for 30 seconds, then reverse the direction.
• Do some neck stretches:
  • Tilt your head to one side, hold for 10 seconds, then switch sides.

Step 2: Strength-Building Exercises

Focus on strength-building movements that support bone density.

• Wall Push-Ups

  • Stand facing a wall, arms extended.
  • Place your palms on the wall and slowly bend your elbows to bring your chest toward the wall.
  • Push back to the starting position. Repeat 10-15 times.

• Chair Stand

  • Sit on a sturdy chair, feet flat on the floor.
  • Stand up without using your hands.
  • Sit back down slowly. Repeat 10-15 times.

Step 3: Balance Exercises

Incorporate balance exercises to reduce the risk of falls.

• Heel-to-Toe Walk

  • Walk in a straight line by placing the heel of one foot directly in front of the toes of the other foot.
  • Focus on maintaining balance for 10-15 steps.

• Single-Leg Stand

  • Stand next to a wall or chair for support.
  • Lift one leg off the ground, balancing on the other foot.
  • Hold for 10-15 seconds, then switch legs.

Step 4: Flexibility Exercises

Finish with flexibility exercises to improve range of motion.

• Side Stretch

  • Stand with your feet shoulder-width apart.
  • Raise one arm overhead and lean to the opposite side.
  • Hold for 10-15 seconds, then switch sides.

• Calf Stretch

  • Stand facing a wall, place your hands on it.
  • Step one foot back and press the heel into the ground.
  • Hold for 15-20 seconds, then switch legs.

Conclusion

By following these steps, you can strengthen your bones and improve your overall fitness level. Consistency is key, so aim to perform these exercises regularly, ideally 2-3 times a week. Always consult a healthcare professional before starting any new exercise program, especially if you have existing health conditions. Enjoy your journey towards better bone health!