Exercise Plans — Exercise for Better Bones
On this page you will find the downloadable exercise plans for the Exercise for Better Bone program.
The Exercise for Better Bones is an osteoporosis exercise program for people who want to build bone, improve balance and flexibility, and reduce their risk of a fall.
You can purchase Exercise for Better Bones at Amazon.
After you purchase the book, you will need to select a specific exercise plan based on your activity level and fracture risk. Read on to find out how to do this and where to download your exercise plan.
Table of Contents
- Determine Your Exercise Plan Level
- Three or Six Days a Week
- Download Your Exercise Plan
- Exercise Video Resources
Before you start your Exercise program, you will need to determine the exercise program level most appropriate for you. There are four exercise plans. Choose the plan level most appropriate for you based on the description provided:
- Beginner Level: You have not exercised in months, years or ever. You do light housekeeping but not the heavier work such as vacuuming or yard work.
- Active Level: You have been involved in a somewhat regular exercise program (one to two exercise sessions per week) over the past six months that includes some form of weight or resistance training. You do (or could do) all your own housework or yard work.
- Athletic Level: You have been involved in a regular exercise program (three or four exercise sessions per week). You have started to incorporate an exercise ball, or are not intimidated by the thought of it, as part of your exercise routine. You are involved in light sports or activities such as golf, dancing or curling/bowling, gardening.
- Elite Level: You have been involved in a frequent exercise program (three to five times per week) that involves strength training (i.e., lifting weights) for the past year (or more) and have used an exercise ball as part of your routine. You are involved in sports at a competitive level – or could if you choose to be.
However, if your most recent bone mineral density (BMD or DEXA) test results indicate that you are at a high fracture risk, you should not do the jumping and hopping exercises under the Balance and Strength sections in Athletic or Elite.
I provide a 3-times-per-week exercise plan and a 6-times-per-week plan for you. 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 eNews Letter
You can also follow me by signing up for my regular eNews letter. (If you have already signed up for the free course above, you are automatically on the eNews list). 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.
Now that you have selected your exercise plan and the frequency, you can download your exercise plan here:
Three (3) Day a Week Plans:
- Beginner Level — Three Day a Week Program
- Active Level— Three Day a Week Program
- Athletic Level — Three Day a Week Program
- Elite Level — Three Day a Week Program
Six (6) Day a Week Plans:
- Beginner Level — Six Day a Week Program
- Active Level — Six Day a Week Program
- Athletic Level — Six Day a Week Program
- Elite Level — Six Day a Week Program
I have published a video demonstration 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.