With the Paris 2024 Olympics nearly over and Paralympics about to get underway, we have been witness to some of the very best human sporting talent. Whilst you’re enjoying watching these elite athletes, did you know there are some elements of their training you could use in your daily activity to boost your bone health and balance to contribute to your overall health?
What You Can Do
As you cheer and marvel at the achievements at this year’s Olympics and Paralympics… remember to be active yourself. To inspire you, we’ve chosen five sports – one for each Olympic/Paralympic ring – that you may see in Paris. The training tip could be part of an athlete’s schedule and we’ve suggested something you can do to replicate at your own level.
Be Healthy and Be Safe
As always, your safety is of paramount importance so check our safety tip and if you’re not accustomed to taking regular exercise, consult with your GP before undertaking a new programme. Also, joining a sports centre or gym will provide the perfect environment and equipment to undertake these, and many more, activities. Plus, of course, some expert guidance and motivation!
These five Olympic sports drills can all contribute to stronger bones, a healthy heart and good balance. On your marks, get set…
- Cycling
Exercise: Interval Training
- Description: High-Intensity Interval Training (HIIT) on a stationary bike or outdoor cycling
- Benefits: Improves cardiovascular health by increasing heart rate and enhancing endurance
- Safety: If cycling outside, always wear a helmet and ensure you maintain road awareness at all times. Off road, cycle-only tracks are the best option. At sports centres/gyms, indoor cycling or Spinning classes on stationary bikes are excellent options.
- Swimming
Exercise: Aqua Aerobics
- Description: Performing aerobic exercises in the water such as leg lifts, water jogging and arm circles
- Benefits: Low-impact on bones and joints, great for cardiovascular health and helps improve balance and coordination for falls prevention
- Safety: Most sports/health centres offer aqua aerobics classes. It is best to start with an organised class to learn the basic moves before trying your own schedule. And always keep within your safe depth of water
- Boxing
Exercise: Skipping
- Description: Regularly using the skipping rope as part of a warm-up or conditioning routine
- Benefits: Enhances cardiovascular health, improves bone density due to the impact and encourages coordination and balance
- Safety: Ensure you have good, clear space around you to avoid the rope getting tangled with other objects… or people? Outdoor skipping is ideal with the added benefit of enjoying the fresh air.
- Gymnastics
Exercise: Balance Drills
- Description: Performing simple routines or drills to challenge your balance beam, such as walking forward and backward, or doing basic poses
- Benefits: Improves balance and coordination, crucial for falls prevention and strengthens bones through weight-bearing activity
- Safety: Use a low-level bench or mark a narrow path on the ground. Walking forwards and back and stand on alternate legs. Try Step classes at your local gym as an excellent way to build core strength and gain a strong sense of balance
- Running
Exercise: Hill Sprints
- Description: Running or power walking up a hill as fast as you can, then walking back down to recover.
- Benefits: Excellent for cardiovascular health, strengthens bones due to impact and enhances muscle strength and coordination
- Safety: Finding a stretch of hill that offers good grip for your feet. A grassy hill may look appealing, but it is likely to have rutted ground or be slippery underfoot…
This blog is having fun with Olympics-inspired sports. When it comes to bone health, weight bearing exercise is most important. You can find plenty more exercise ideas here. And remember, if you’re new to exercise or returning after an injury or break, check with your GP before launching yourself into action.