Make your back strong with this 15-minute exercise

If you spend a lot of time sitting in a chair, it's important to strengthen your back, says personal coach Nadya Fairweather.

Try “lat pull down” that shoots the biggest muscles in the back.

Put a rope on your wall so you can grasp it with your hands, as in the photos, broadcast Indescsonline.

Then pull down and to your side parts, bending your arms as you head again. They did this for 12 or 15 times.

Proper food can also help strengthen bone on the back, says nutrionist Seana Wilkinson. Eat too many sardines. These are a major source of calcium, which is crucial to maintaining healthy bones.