Weekend Challenge: Low-Impact Coordination Booster - Save Our Bones

This Weekend Challenge is a weight-bearing, low-impact move, perfect for getting your “walking muscles” in shape for the spring and summer season (in the Northern Hemisphere). And if fall and winter are setting in in your part of the world, the Low-Impact Coordination Booster provides a way for you to use your walking muscles indoors.

This exercise offers all the benefits of walking, plus it improves coordination in both the upper and lower body – a vital component in avoiding falls.

So let’s get moving!


Savers know that walking is one of the simplest and most effective means of exercising for bone health and overall health. Walking offers many scientifically proven whole-body benefits that go beyond bone health, such as:

  • Stress reduction
  • Improved concentration
  • Longer lifespan
  • Relief from depression

To read more about the benefits of walking, please read the following article:

Walking also improves coordination, gait, and balance, which greatly decrease fracture risk. And of course, since walking is a weight-bearing exercise, it helps build your bones according to Wolff’s Law.

Modern research supports Julius Wolff’s observations in 1892 when he discovered that “bone is created and changed as a reaction to the force of muscular tension and the pressure of gravity imposed on it. … The tension on the bone stimulates bone cell production.”1

Many of the same benefits of walking are obtained through this weekend’s challenge, where you actually stay in one place. So it’s perfect for those without a large area in which to walk, and as always, no special equipment is required!

Here’s how to do the Low-Impact Coordination Booster.


  1. Stand with your feet hip-width apart. Raise your arms to just below shoulder height and bend your elbows. Your forearms should be straight up in front of you.
  2. Bring your arms out to your sides, keeping your elbows bent, while stepping to one side with your leg.
  3. Bring your leg and elbows back to the starting position.
  4. Now bring your elbows out again and step to the side with your other leg.
  5. Bring your leg and elbows back in once again.
  6. Now keeping your arms bent in front of you in the starting position, lift one leg behind you, bring it back, and then lift the other leg behind you and bring it back.
  7. Repeat steps 2 through 6 in one continual motion; continue this pattern for one full minute as long as you’re comfortable doing so.

Feel free to do this exercise for longer than one minute if your fitness level allows. It’s also convenient enough to do at intervals throughout the day – it only takes one minute, so you can easily take periodic breaks throughout your day to do this exercise, making it ideal for those with desk jobs.

We suggest following up with these previous Weekend Challenges that can also be done in a small space:

So regardless of your location or the season, now you know how to reap many of the benefits of walking while remaining indoors.

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I hope you enjoyed this Weekend Challenge. As always, please feel free to share your thoughts with the community by leaving a comment below.

Have a great weekend!


1 Densercise™ Epidensity Training System, page 4

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Comments on this article are closed.

  1. Irene Lim-Lau

    Hi, Ms Vivian Goldschmit,
    Thank you so much for your emails especially regarding exercises that are good and helpful for the readers with osteoporosis, like me.
    God bless.

  2. geno

    Your demonstration are very helpful and understanding! Thanx a bunch! G

  3. Anne

    A very useful exercise, easy to slot into your day, especially when the weather’s not good enough to go out.

  4. Clarisr

    Thank you for all of these exercises. Todays ones are especially helpful.

    • Vivian Goldschmidt, MA

      And we thank you for taking the time to let us know!


    I love these illustrations on how to do the exercises included in your emails. I read your emails everyday.
    Thank you for sharing them with me.

    • Vivian Goldschmidt, MA

      You’re very welcome, Darlene! And keep taking care of your bones and your health knowing that we’re always here to support you achieve your goals.

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