Boost Your Bones: Build Bone Health in a Supportive and Safe Environment.
- Suzanne
- Sep 7
- 5 min read
Updated: Sep 9
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.
Suzanne wearing a pink t-shirt and white and pink leggings marching on the spot, swinging her arms and lifting the knees alternately.
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.
Suzanne wearing a pink t-shirt and pink and white leggings. Sitting on a chair with legs at right angles and back straight holding a pink weight to her chest. Ready to push through the legs and stand.
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.
Suzanne wearing a pink t-shirt and pink nd white leggings. standing holding a plastic plate with a ball balancing on top. Ready to walk forwards and backwards.
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?
New to Mobilates?
Then you can book your free online Mobilates trial here.
Try A Class In Your Own Time:
Learn More
The Royal Osteoporosis Society has a number of factsheets about exercise and bone health. The links are below:
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.
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