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Benefits: strengthen bones, helps circulate the blood feeding the heart, provides for the building of new cells, improves posture and balance. This is the primary exercise in the Bones for Life program.

Ways to include this in daily life:
• Standing in line at the market, movies, etc.
• On hold waiting for tech support
• While watching TV
• While walking your dog
• When you get out of bed in the morning

• Stand with your legs a comfortable distance apart and notice how you feel standing. Are you comfortable? Do you feel balanced?
• Raise both heels a little and right away lower them with a light bounce in double beats- like the rhythm of a heartbeat: pum-pum, pum-pum. After every 2 bounces, pause. Repeat this many times, letting the bouncing echo throughout your whole body, making sure it’s completely comfortable and pleasant. Don’t use your full force- only 20% of capacity. Find a comfortable rhythm for your body.
• Stop, close your eyes and notice how you feel standing now. Is it different from your usual? Do you feel straighter? Is it easier to stand? Do you feel more energetic?