Give Me Strength – Balance and Bone Exercises for Seniors, An Illustrated Guide to Prevent Falling: Basic At-Home Workouts to Improve Posture, Strengthen Bone Density, and Fight Osteoporosis

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(as of May 10, 2024 00:17:59 UTC – Details)


From the Publisher

Step-by-Step Illustrations and Video

Step-by-Step Video Examples IncludedStep-by-Step Video Examples Included

”One amazing thing about skeletal muscle is its plasticity. Age doesn’t matter. If you engage in resistance exercise, your muscle will adapt. In Give Me Strength, Matthew provides evidence-based benefits of resistance exercise and provides easy-to-follow routines. He highlights that it is never too late to start, a message we should share with our loved ones.” – Dr. Micah Zuhl, Ph.D, Professor of Exercise Science, Central Michigan University

Give Me Strength LogoGive Me Strength Logo

Book Chapters

BALANCE AND BONESSTRIKING A GOOD BALANCEBONING UP ON BONESTHE ENEMY OF OSTEOPOROSISMORE THAN MERE POSTURINGNUTRITION FOR BALANCE AND BONESOVERCOMING BARRIES TO EXERCISETHE 64 EXERCISESTHE 15+ WORKOUTS

Hip CirclesHip Circles

Sample Exercise 1

Exercise: Hip Circles

Difficulty: Beginner

Body Part: Hips, Low Back, Spine

Benefit: Stretches hips, helps spine mobility

How To: Standing straight with feet shoulder-width apart and eyes forward, place your hands on your hips. Slowly and gently start to rotate your hips around in a circle. Do this 5 times to one side, then gradually stop and reverse directions for 5 times.

Cat-Cow StretchCat-Cow Stretch

Sample Exercise 2

Exercise: Cat-Cow Stretch

Difficulty: Intermediate

Body Part: Back, Neck, Core

Benefit: Stretches neck, core, and spine

How To: Start with knees and hands on the floor. Place your knees hip-width apart and your hands shoulder-width apart. Slowly arch your back into a scared cat-like position while relaxing your head downward. Hold for 2-3 seconds and slowly return to the cow-like position. Bring head up with your eyes forward and back arched.

Upright RowsUpright Rows

Sample Exercise 3

Exercise: Upright Rows

Difficulty: Intermediate

Body Part: Upper Back, Shoulders

Benefit: Strengthens upper back and shoulders.

How To: Feet shoulder-width apart, eyes forward, dumbbells/hands resting on thighs, palms facing inward. Slowly bring elbows up to where they’re pointing straight out from your body, even with shoulders. Pause briefly and come back down slowly to the original position. Do this 10-15 times.

Tree PoseTree Pose

Sample Exercise 4

Exercise: Tree Pose

Difficulty: Advanced

Body Part: Legs, Abs, Shoulders

Benefit: Coordination, strengthens core

How To: Stand with feet shoulder-width apart, eyes forward. Put the palms of your hands together in a prayer-like pose. Shift weight to one foot and slowly move the other foot past your knee. Place the bottom of your foot on your thigh above the knee. Lift hands upward until above your head. Hold this position for 10 seconds.

Hip CirclesHip Circles

Cat-Cow StretchCat-Cow Stretch

Upright RowsUpright Rows

Tree PoseTree Pose

Increase Bone DensityIncrease Bone Density

Achieve Better PostureAchieve Better Posture

Effectuate Bone NutritionEffectuate Bone Nutrition

Increase Bone Density

There are a few keys to achieving better balance, and one of them is increasing our bone density. This book teaches you how our balance and bones are interdependent and how to improve both simultaneously.

Achieve Better Posture

Posture is not a mere by-product of healthy bones. It needs to be practiced to be realized. Doing so trains our bones to perform better, which consequently produces better balance.

Effectuate Bone Nutrition

Carefully examining what we eat must coincide with balance and strength exercises. Better bone health, which directly impacts our balance, lies heavily on how we effectuate proper nutrition.

Discover the path to better balance, bones, and posture!

Reasons Readers Love This BookReasons Readers Love This Book

ASIN ‏ : ‎ B0CP445QR7
Publisher ‏ : ‎ Independently published (November 27, 2023)
Language ‏ : ‎ English
Paperback ‏ : ‎ 179 pages
ISBN-13 ‏ : ‎ 979-8868366994
Item Weight ‏ : ‎ 1.18 pounds
Dimensions ‏ : ‎ 8.5 x 0.41 x 11 inches

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