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 Jan 24,2025 01:52:04 UTC – Details)

From the Publisher

Step-by-Step Illustrations and Video

”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

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

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.

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.

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.

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.

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!

ASIN ‏ : ‎ B0CP445QR7
Publisher ‏ : ‎ Independently published (November 27, 2023)
Language ‏ : ‎ English
Paperback ‏ : ‎ 179 pages
ISBN-13 ‏ : ‎ 979-8868366994
Item Weight ‏ : ‎ 15.5 ounces
Dimensions ‏ : ‎ 8.5 x 0.41 x 11 inches

As we age, it’s important to prioritize our bone health and overall strength to prevent falls and maintain our independence. In this illustrated guide, we will cover some basic at-home workouts designed specifically for seniors to improve posture, strengthen bone density, and fight osteoporosis.

1. Standing calf raises: Stand with your feet hip-width apart and slowly raise up onto your toes, then lower back down. This exercise helps strengthen your calf muscles and improve balance.

2. Wall sits: Stand with your back against a wall and lower down into a seated position, as if you were sitting in an invisible chair. Hold this position for 30 seconds to 1 minute to strengthen your quadriceps and improve lower body strength.

3. Hip abductions: Sit in a chair with your feet flat on the floor and slowly lift one leg out to the side, then lower it back down. This exercise helps strengthen the muscles around your hips and improve stability.

4. Seated leg extensions: Sit in a chair with your back straight and slowly extend one leg out in front of you, then lower it back down. This exercise helps strengthen your quadriceps and improve knee stability.

5. Bridge pose: Lie on your back with your knees bent and feet flat on the floor, then slowly lift your hips up towards the ceiling. Hold this position for a few seconds before lowering back down. This exercise helps strengthen your glutes and lower back muscles.

Remember to always consult with your doctor before starting any new exercise routine, especially if you have any pre-existing health conditions. By incorporating these simple exercises into your daily routine, you can improve your balance, strengthen your bones, and reduce your risk of falling as you age. Give yourself the gift of strength and independence – your future self will thank you for it.
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