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

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(as of Mar 20, 2025 02:59:08 UTC – Details)


An Urgent Call for Action

Every year, over 300,000 seniors over the age of 65 are hospitalized due to hip fractures, 95% resulting from falls, with women constituting 75% of these numbers. “Give Me Strength, Balance and Bone Exercises for Seniors” is not merely a book; it’s a crucial intervention in a world where the stakes for seniors have never been higher. This guide is your blueprint for prevention, offering straightforward solutions akin to the wise taps of a seasoned expert’s hammer.

Tap into Knowledge: The Power of Informed Action

Part 1, “Understanding Balance and Bones,” takes you through the vital “whys” and “hows” of maintaining balance and bone strength with chapters like “Striking a Good Balance” and “The Enemy of Osteoporosis.” With Harvard Medical School noting that balance training significantly reduces fall risks, this section is your informed first step toward resilience. Inside, you’ll uncover:

The intricate link between bone health and balanceDietary strategies that fortify bone densityPractical advice on surmounting common exercise hurdles

Practical Solutions: The Small Taps to Big Changes

Part 2, “Exercises and Workouts for Balance, Bones, and Posture,” is where the action happens. Here, you’ll find:

64 specialized exercises that enhance stability and bone strength15+ structured workouts that fit seamlessly into your daily routineIllustrated, step-by-step guides ensure you tap at the right spots for optimal health

Uncover the Secrets to Aging with Grace

Discover exercises that improve posture and prevent fallsEngage in bone-strengthening practices to fend off osteoporosisEmbrace routines that sharpen your mind and coordination for a sharper youLearn how small, consistent efforts lead to significant, life-altering rewards

Your Coach, Confidant, and Guide

In “Give Me Strength, Balance and Bone Exercises for Seniors,” you’ll find the encouraging and knowledgeable voice of an author who’s walked the path with loved ones. It’s designed to be your coach, rooting for you as you tap away the obstacles to a stronger, balanced life. This isn’t just a set of exercises; it’s a journey to reclaim strength, stand tall and steady, and meet the future with renewed confidence and joy.

“Give Me Strength, Balance and Bone Exercises for Seniors” is your call to action against the tide of inactivity and its consequences. It’s time to tap into your potential and enjoy the full, balanced life you deserve. Let’s get started!

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 BONESSTRIKING A GOOD BALANCEBONING UP ON BONESTHE ENEMY OF OSTEOPOROSISMORE THAN MERE POSTURINGNUTRITION FOR BALANCE AND BONESOVERCOMING BARRIES TO EXERCISETHE 64 EXERCISESTHE 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.

Increase Bone Density

There 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 Posture

Posture 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 Nutrition

Carefully 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!

ASIN ‏ : ‎ B0CP445QR7
Publisher ‏ : ‎ Independently published (November 27, 2023)
Language ‏ : ‎ English
Paperback ‏ : ‎ 179 pages
ISBN-13 ‏ : ‎ 979-8868366994
Item Weight ‏ : ‎ 15.5 ounces
Dimensions ‏ : ‎ 8.5 x 0.41 x 11 inches