Spooky season is the perfect time to talk about bones—and not just the decorative kind! Bone health is vital to long-term wellness, even more so as you age. Physical activity, especially movement that strengthens muscles and improves balance, is one of the best ways to keep your bones strong and prevent falls. Now, flap your wings, shake your skeletons and stir up some healthy habits!
Spooky Stretch & Strength Circuit
Do each move for 30–60 seconds, with short breaks in between. Move at your own pace and modify as needed. Movement should feel good, not forced, so focus on what your body can do today.
1. Bat Wing Flaps
Raise arms to shoulder height and slowly flap them up and down. This movement is great for shoulders and posture.
2. Skeleton Shake
March in place or seated. Shake out arms and legs—add a little rhythm if you like. (This is the perfect time to put on “Monster Mash” if you made or found a playlist!)
3. Zombie Reach
Reach both arms forward, then up, then out to the sides. Focus on posture and slow, steady movement.
4. Witch’s Broom Balance
Stand tall, or sit if that feels more secure. Lift one foot a few inches off the floor. Hold for a few seconds and then set back down. Switch legs. (Hold onto a chair when standing if needed.)
5. Cauldron Stirs
Seated or standing, circle your arms in front of you as if stirring a big pot. Switch directions halfway through.
Taking care of your bones isn't scary—it’s empowering! A few minutes of movement each day, some nourishing foods and a bit of balance work can go a long way. Let this Halloween season be a reminder to strengthen your skeleton and enjoy the journey—one spooky stretch at a time.
Looking for more ways to get moving? Check out “TOPS Every Day, Volume 2: Fitness & Movement.”
Lexi Wojcik-Kretchmer is the TOPS Communications Specialist and Writer/Editor for TOPS News. When she’s not working at TOPS, you can probably find her at the gym, listening to audiobooks on the treadmill, finding good-tasting ways to get her protein in or curled up in the evening with a good book and her cats, Chimi and Little Man, by her side.
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