The definitive and easy-to-follow exercise guide for maintaining healthy, strong bones.
More than 25 million Americans, almost 10% of our population, suffer from osteoporosis. While it is often thought of as an old woman’s disease, about 20% of osteoporosis sufferers are men and a growing number of young women, especially athletes, are being diagnosed with the disease.
The good news is that we can help prevent and treat osteoporosis and its precursor, osteopenia. Exercise can increase bone density, strengthen muscles, and improve balance and flexibility, thus reducing the risk of injury and helping to maintain daily functioning.
Featuring a comprehensive approach that incorporates yoga, Pilates, and Feldenkrais techniques with traditional weight-training and aerobics exercise, the third edition of Exercises for Osteoporosis includes:
■ Targeted exercises for at-risk body parts including hips, spine, wrists, and ankles
■ All-new sections on improving balance and flexibility to help prevent falls and fractures
■ Complete beginner, intermediate, and advanced workout programs
With more than 125 detailed exercises for people at all levels of fitness and all stages of the disease, Exercises for Osteoporosis is the best preventive medicine and the right prescription for maintaining health and well-being.
About the Author
DIANNE DANIELS, M.A., has a master’s degree in exercise physiology from Columbia University. A former health educator with the New York City Department for the Aging, her advice has been quoted in Self,Fitness, and many other magazine, radio, and television shows. She is on the faculty of the American Council of Exercise and has taught academic and practical courses for fitness professionals since 1992. A certified Feldenkrais practitioner, Pilates instructor, yoga teacher, and personal trainer, she now practices in Boothbay Harbor, Maine.
Table of Contents
Can Exercise Really Build Bone? The verdict is in 1
Looking into the Crystal Ball: A prediction for the future 5
Do You Need to Take Action? A risk profile 7
Bones in Jeopardy: The most common fracture sites 9
The Approach: Why these exercises were chosen 11
Rules of the Road: Exercise precautions 15
How to Use This Book: Your action plan 19
Aerobics: Get on your feet 25
Strength: Bones love it 29
Balance: From head to toe 95
Flexibility: Overlook it at your peril 121
Posture: A muscular approach 151
Posture: A skeletal alignment approach 167
Exercise Programs and Progressions 183
Taking Added Precautions: Medications and supplements 211
Making It Work for You 215
About the Author 220