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 Hardcover – November 27, 2023
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 BONES
- STRIKING A GOOD BALANCE
- BONING UP ON BONES
- THE ENEMY OF OSTEOPOROSIS
- MORE THAN MERE POSTURING
- NUTRITION FOR BALANCE AND BONES
- OVERCOMING BARRIES TO EXERCISE
- THE 64 EXERCISES
- THE 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.
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Increase Bone DensityThere 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 PosturePosture 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 NutritionCarefully 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!
