Osteoporosis Exercises for Seniors: The 28-Day Stronger & Steadier Plan with 30+ Illustrated Bone-Safe Strength, Balance & Posture Exercises at Home in 15 Minutes a Day to Reduce Fall Risk
Kindle Edition or EPUB + Converted PDF نویسندگان: Melania Sessa, Training Temple
جزئیات
فرمت: Kindle Edition or EPUB + Converted PDF تاریخ انتشار نسخه الکترونیکی : October 8, 2026
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لینک: https://www.amazon.com/dp/B0HMCK4RTL
575,000 تومان
زمان تحویل: حداکثر 24 ساعت
توضیحات
They told you your bones are fragile. They also told you to stay active. Nobody explained how those two things fit together.So you move carefully now — stairs one at a time, a small hesitation every time you bend down. That caution is understandable, and it is quietly working against you: unused muscles get weaker, unpractised balance gets shakier, and it is a fall that breaks a hip.This book is the explanation nobody gave you. Fifteen minutes a day, at home, with a kitchen chair and a wall.Strength, balance, posture — the three things that keep you uprightBone gets stronger where muscle pulls on it. Steady feet keep you off the floor. Every session trains both — because after sixty it is a fall, far more than fragile bone alone, that breaks a hip. In four weeks you can work toward:Strength where it protects you most — legs, hips and back: the muscles that lift you out of a chair and catch you when you stumbleBalance you can feel improving — steadier on stairs, kerbs and uneven groundA lower risk of falling — fewer stumbles, and better odds of catching the ones that still happenBetter posture — standing taller, with less of the forward stoop that creeps in over the yearsBone-safe movement all day long — knowing which ordinary movements strain a fragile spine, and exactly what to do insteadYour independence — carrying the shopping, getting out of bed, reaching a high shelf without that flicker of worryEvery exercise and safety rule in this book is built on published expert guidance, and every page is written to sit alongside your doctor's advice, never to replace it.What's inside33 bone-safe exercises — strength, balance, posture, warm-up and stretches — each on a large-print page with illustrations showing the movement in two clear steps.A 28-day plan with one page per day, showing a picture of every exercise and the repetitions already worked out for that week. Prop it up and follow it down the page.The do's and don'ts for fragile bones, plus "Safe Spine Every Day": getting out of bed, lifting from the floor, carrying shopping, even coughing and sneezing.Two self-tests used in falls-prevention clinics, and a four-week tracker, so you can see the change by Day 28.Easier and harder versions of all 33 exercises, and a "stop and check with your doctor" box on every single one."But is it safe for someone like me?""What if exercise makes things worse?" This programme deliberately leaves out what current guidance flags as risky for fragile vertebrae — sit-ups, toe-touches, loaded twisting, jumping — and keeps impact at or below brisk walking. Every exercise carries its own "stop and check with your doctor" box."I'm afraid of losing my balance while practising balance." Every standing exercise is done beside a counter or a sturdy chair, with your hand hovering just above it. A small wobble is the point. Going over is not."I haven't exercised in years." Week 1 is almost too easy on purpose. All 33 exercises have an easier version, and several are done sitting down."I'll never keep it up." Nothing to plan, count or remember: open the book at today's page, follow the pictures down it, tick the box.Take the first step toward steadier footing, stronger legs, a straighter back and the confidence to keep doing things for yourself.It starts with one page, tomorrow morning.Scroll up and get your copy today.
575,000 تومان
زمان تحویل: حداکثر 24 ساعت