Exercise Plans for MelioGuide Exercise for Better Bones

Exercise Plans for the Exercise for Better Bones Program

This page contains the downloadable exercise plans for the Exercise for Better Bones osteoporosis exercise program. It assumes that you have purchased the book, Exercise for Better Bones, have read the introductory materials, and are ready to start your exercise plan.

If you have not purchased Exercise for Better Bones, you can get your copy in either print or Kindle format at Amazon.

Read on to find out how to download your exercise plan.

Exercise for Better Bones Resources

You can download your exercise plan and access all of the other Exercise for Better Bones resources in our Resources section.

Periodically we update our exercise schedules and other resources to reflect new developments in the treatment of osteoporosis. By signing up for your free account, you will be kept up-to-date on any changes we make. To create your account, all you need is an email address. No credit card or personal information required.

Select Three or Six Days a Week Exercise Plans

For each level, I provide a 3-times-per-week exercise plan and a 6-times-per-week plan. When I present the option of working out 3-times-per-week or 6-times-per-week to my clients, most of them choose to work out 3-times-per-week.

Like many busy people these days, many of my clients find it hard to find the time to consistently complete their exercise programs and the 3-times-per-week commitment appears less onerous than the 6-times-per-week commitment.

However, when I explain to them that the 3-times-per-week plan means that they will have more exercises to complete in one session, some of them reconsider their original choice and opt for the 6-times-per-week plan.

The 6-times-per-week exercise plan will allow you to do fewer exercises per session while still getting one day off per week. By selecting the 6-times-per-week option, you spread your program over the week and reduce the amount of time per session.

No matter which of the two you choose, you will still be able to build your program over the 12-week time frame.

Exercise for Osteoporosis: Free Email Course

I offer all of my clients a free, five day email course on exercise and osteoporosis. All I need is your email address to get the course going for you. I do not SPAM or share your email address (or any information) with third parties. You can unsubscribe from my mail list at any time.

Sign Up for My Email Newsletter

I send out regular email newsletters that are informative presentations on health topics.

I do not SPAM and I will not share your email with anyone else. I promise.

You can unsubscribe from the email list at anytime by clicking on ‘unsubscribe’ inside one of the emails that I send you.

Create Your Free Account to Access Your Exercise Plan and Resources

Now that you have selected your exercise plan level and the frequency, you can download your exercise plan in our Resources section.

Become Familiar with Each of the Main Exercise Groups

When I designed the exercise plans, I was quite specific about the warm ups and strength training exercises. However, for the cardiovascular (weight bearing), balance and flexibility exercises I allow more latitude for individuals to customize their program. The reason: each individual’s balance skills, cardiovascular interests and degree of flexibility can vary widely and I need to give them room to choose what works for them, while being safe.

I encourage you to read the introduction to each of the respective chapters to help clarify how to use the exercise plans.

Flexibility Exercises

Try each of the stretches in the book at least once. You should be able to determine if you feel tight while doing them or not. Stretching is less important for bone building and more important for keeping you limber and able to move with good body mechanics.

For additional direction and a deeper understanding of flexibility read my Flexibility Exercise Guide.

Balance Exercises

Since I cannot test your balance, I provide you with numerous options within each level. Choose a few balance exercises that challenge you and include them into your day. Along with stretching and strengthening, balance exercises reduce your risk of falling.

If you find you need to improve your balance, consider my four hour streaming video series on Balance Training Exercise.

For additional direction and a deeper understanding of balance read my Fall Prevention and Balance Guide.

Weight Bearing Exercise

Consider your fracture risk when you choose your cardiovascular (weight bearing) activities from Chapter 8 of Exercise for Better Bones:

Low fracture risk.

Choose cardiovascular exercises within the maximal bone growth section in Chapter 8 to keep them strong.

Moderate fracture risk.

Choose cardiovascular exercises within the moderate bone growth section of Chapter 8 to keep them strong. Do not choose exercises in the maximal section as this will increase your risk of a fracture.

High fracture risk.

Choose cardiovascular exercises within the minimal bone growth section of Chapter 8 to keep them strong. Do not chose exercises in the moderate maximal section as this will increase your risk of a fracture.

Some individuals with a low fracture risk can certainly choose exercises within all section(s) depending on age, general health level and other factors.

Weight Bearing Exercise Guide

For additional direction and a deeper understanding of weight bearing exercise, read my Weight Bearing Exercise Guide.

Download Your Activities of Daily Living Guide

In Chapter 3 of Exercise for Better Bones, I encourage you to download your guide to activities of daily living. You should do that and use it as a supplement to your exercise program. You can find the downloadable guide once you create your account.

Here are additional resources I encourage you to access as you use Exercise for Better Bones.

Exercise Videos

I have published video demonstrations of most of the exercises in Exercise for Better Bones program. I have also produced many other videos that supplement and explain key concepts in the program.

A full and comprehensive resource page for Exercise for Better Bones is available for you to access at any time.

Posture Exercise Resources

If you want to learn more about posture, then visit my guide to a perfect posture.

Exercise Plans