Beat Osteoporosis with Exercise: A Low-Impact Program for Building Strength, Increasing Bone Density and Improving Posture

by Karl Knopf

Overview

PREVENT BONE LOSS AND DECREASE THE RISK OF INJURY WITH THIS FULLY-ILLUSTRATED WORKOUT GUIDE

As you get older, osteoporosis is a big concern. Luckily, there are things you can do to keep it from adversely affecting your life. Featuring more than 100 step-by-step exercises divided into detailed fitness plans, Beat Osteoporosis with Exercise guarantees that, regardless of your current fitness level, you can radically improve all aspects of your health, including:

• Preventing bone loss
• Increasing mobility
• Avoiding fractures
• Building strength
• Lowering risk of injury
• Improving balance
• Fixing posture

As these exercises become a regular habit, you’ll have an improved and sustainable quality of life while engaging in your favorite physical activities, such as golf, hiking, fishing, tennis or even salsa dancing. This book's safe, age-appropriate, customizable approach to exercise offers stability to your bones while lowering risk of injury.

Product Details

ISBN-13:	9781612435558
Publisher:	Ulysses Press
Publication date:	04/26/2016
Pages:	144
Sales rank:	49,535
Product dimensions:	7.30(w) x 9.10(h) x 0.70(d)

About the Author

Dr. Karl Knopf is the coordinator for the fitness therapist program at Foothill College of California and is the author of many successful fitness and rehab books. He lives in Gilroy, CA.

Table of Contents

Part 1 Overview 1

Chapter 1 What Is Osteoporosis? 2

Chapter 2 Determining Your Risk 5

Chapter 3 Preventing Osteoporosis 8

Chapter 4 Frequently Asked Questions 13

Chapter 5 Before You Begin 16

Part 2 The Programs 18

Chapter 6 Using This Book 19

Part 3 Exercises 39

Strength Series 40

Dual-Arm Pull-Down 40

Inverted Pull-Up 41

Reverse Flye 42

Frontal Raise 43

Lateral Raise 44

Shoulder Press 45

Archery Pull 46

Seated Row 47

Biceps Curl 48

Arm & Leg Curl 49

Half-Squat with Lateral Arm Raise 50

Push-Up 51

Leg Squeeze & Spread 52

Quad Setting 53

Seated Leg Press 54

Heel Raise 55

One-Leg Heel Raise 56

Forward Lunge with Band 57

Side Step with Band 58

Side Lunge with Weights 59

Standing Leg Raise 60

Side-Lying Leg Raise 61

Reverse Side-Lying Leg Raise 62

Squat 63

Sumo Squat 64

Single-Bell Squat 65

Double-Bell Squat 66

Single-Leg Squat 67

Side-Step Squat 68

Core Series 69

Foundational Floor Position 69

Back Flattener 70

Leg Extension 71

Arm Swing 72

Arm/Leg Combination 73

Foot Press 74

Curl-Up 75

Marching 76

Pelvic Lift 77

Pelvic Lift with Arm Swing 78

Pelvic Lift with Leg Extension 79

Pelvic Lift with Arm Swing & Leg Extension 80

Hands & Knees-Foundational Position 81

Hands & Knees Arm Raise 82

Hands & Knees Leg Raise 83

Hands & Knees Combination 84

Hands & Knees Advanced Combination 85

Foundational Foam Roller Position: Seated Orientation 86

Foundational Foam Roller Position: Supine Orientation 87

Supine Roller Stabilization-Arms 88

Supine Roller Stabilization-Legs 89

Supine Marching 90

Foam Roller Pelvic Lift 91

Plank to Pike 92

Basic Ball Sit 93

Ball Sit with Leg Extension 94

Ball Sit with Leg & Arm Extension 95

Supine Base Position on Ball 96

Supine Leg Lift on Ball 97

Prone Ball Arm Raise 98

Prone Ball Leg Raise 99

Superwoman 100

I, Y&T 101

Bench Press on Ball 102

High-Intensity Series 103

Bench Step-Up 103

Bench Side-Step 104

Forward Jump & Hold 105

Double-Leg Hold 106

Lateral Jump & Hold 107

One-Leg Hop & Hold 108

Jumping Rope 109

Stair Jump 110

Circle Jump 111

Military Press & Catch 112

Medicine Ball Throw 113

Push-Up Clap 114

Balance Series 115

Stork Stand 115

Bike Ride 116

Heel-Toe Stand 117

Weight Shift on Soft Surface 118

Foam Pad Push 119

Flexibility Series 120

Head Tilt 120

Tennis Watcher 121

Turtle 121

Skyscraper 122

Windmill 122

Double Wood Chop 123

Apple Picker 123

Soup Can Pour 124

Rotator Cuff Stretch 124

Elbow Touch 125

Shoulder Box 125

Shoulder Roll 126

Over the Top 126

Choker 127

Picture Frame 127

Pec Stretch 128

Hands behind Back 128

The Zipper 129

Mad Cat 130

Long Body Stretch 130

Sit & Reach 131

Straight-Leg Stretch 131

Standing Hip Flexor 132

Kneeling Hip Flexor 132

Rear Calf Stretch 133

Drop-Off Stretch 133

Gas Pedal 134

Ankle Roller 134

Ankle Circle 135

Squeezer 135

Finger Spreader 136

Index 137

About the Author 140