PDF Download Exercise for Better Bones: The Complete Guide to Safe and Effective Exercises for Osteoporosis
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Exercise for Better Bones: The Complete Guide to Safe and Effective Exercises for Osteoporosis
PDF Download Exercise for Better Bones: The Complete Guide to Safe and Effective Exercises for Osteoporosis
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From the Author
I am a Physical Therapist who specializes in treating clients with osteoporosis, osteopenia or low bone density. For the past 30 years I have practiced Physical Therapy and helped thousands of clients with osteoporosis. I wanted a good book on osteoporosis exercise that I could share with my clients. After looking through everything that was available I realized that there was nothing that I felt confident I could recommend.  The exercise programs were either:not evidence-based, or too easy for most people. I decided I needed to write a book for my clients. That book is Exercise for Better Bones. I self published the book and for several years it was only available in my clinic. After several iterations and improvements, I decided to make the book available for a wider audience.  And here it is. While writing Exercise for Better Bones, I produced videos on all of the major exercises (which I publish for free on my website) and I created a 15 hour continuing education course for Physical Therapists on osteoporosis exercise. That course is the foundation for Exercise for Better Bones. The course for professionals has been completed by thousands of Physical Therapists across the United States and Canada.Everyone of my clients at MelioGuide Physical Therapy uses Exercise for Better Bones. I am extremely proud of the book and the effect it has had on the lives on everyday people who want to stay active and gain their confidence back after their diagnosis of osteoporosis. I hope you can be one of those people!If you are a Yoga practitioner, I encourage you to check out Yoga for Better Bones (also available on Amazon). I wrote that book so that my clients who practice Yoga and have osteoporosis, osteopenia or low bone density can modify their practice and safely continue their Yoga routine. Expect more from me. I am working on a DVD and hope to release that soon. Feel free to look me up online and check out my website (for many free resources).Thanks,Margaret
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About the Author
Margaret Martin is a Physiotherapist and Certified Strength and Conditioning Specialist (CSCS) with over 28 years of experience helping individuals achieve their health and fitness goals. She is the recipient of the 2011 Award of Distinction from the College of Physiotherapists of Ontario for her achievements and significant contributions to Physiotherapy. Margaret is the author of Exercise for Better Bones and Yoga for Better Bones. She also has developed two online courses for health and fitness professionals, Building Better Bones and Building a Stronger Core. Her Physiotherapy studio, Function to Fitness, is located in Ottawa. Margaret has combined her years of Physiotherapy experience and her knowledge of strength conditioning and training to write Strengthen Your Core for anyone interested in a core exercise program that improves posture, enhances performance, and strengthens you from head to toe.
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Product details
Paperback: 220 pages
Publisher: Kamajojo Press; 3 edition (July 27, 2015)
Language: English
ISBN-10: 0991912543
ISBN-13: 978-0991912544
Product Dimensions:
8.5 x 0.5 x 11 inches
Shipping Weight: 1.4 pounds (View shipping rates and policies)
Average Customer Review:
4.6 out of 5 stars
56 customer reviews
Amazon Best Sellers Rank:
#24,187 in Books (See Top 100 in Books)
After a DXA scan revealed bone loss, the doctor recommended I do "weight bearing exercise" (and take a drug, but I won't talk about that here) and then left me to my own devices. No specifics on what weight bearing meant or that there were moves I should avoid. to protect my spine. Thanks a lot doc (not)! It was only through internet research that I stumbled across Margaret Martin's Melio Guide website, which led me to the purchase of this book. I like that she provides four different exercise levels: beginner, active, athletic and elite ( no beginner wants to be thrown in the deep end of the pool, and nobody who has been a regular exerciser wants to do a beginner workout). I also respect that Ms. Martin is a licensed physiotherapist and certified trainer with a long history of working with the osteoporosis population - as well as training other physiotherapists; I think that is particularly important in this situation. I do wish the binding of the book was spiral-bound so that it would lay flat (personally, I think all exercise books should be spiral bound.) Also, I thought it was a little odd that although the exercises are described/pictured in the book, you have to visit her website to download specific workout plans/schedules (she offers both 3 day a week & 6 day a week plans). However, it is not hard to visit her website and she has so much additional osteoporosis-related content there, it is worth the visit (I especially enjoy the youtube stability ball warm-up she has posted - the music and the moves are fun and it makes me wish she would put out an exercise video!)
some things I liked: and lots of valuable information, well thought out program, book is laid out well, author clearly knows what she is talking about (which is extremely important in order to not make things worse with osteoporosis)What I didn't like/suggestions for improvement: make with a spiral binding so easier to use, include exercise plans in the book itself, suggestions for modifications on exercises and/or alternative ones for those of us with bad knees (or other joint problems). Some (even simple ones in the beginner section) I can't do due to my knees but I'm not sure of alternatives with which to replace them that would fit into the way the program is structured & work the appropriate muscles/bones. Also, some info on how to make sure one is stretching the appropriate muscles, not the tendons (especially for those of us who are hypermobile).To make the most of the book, one needs to go through her website which is very extensive and takes some time to figure out the best way to use and find things easily, but is well worth it. Sometimes, though, it's difficult to go back and find things (on the site) partly due to the amount of info. I do wish there was a bit mroe info in the book that is on the website, to make those things easy to use as reference. Would highy recommend watching the videos on the website that demonstrate the exercises.
This book was extremely well thought out and written. Very clear instructions and lots of good information. Margaret really knows what she's talking about and cares very much that her readers do things properly. She gives reasons for why you're doing the various exercises (which part of the body they are meant to help) and shows photos of the right and wrong way to do them.
After my osteoporosis diagnosis, I was afraid to do a lot of things so I wouldn't hurt myself.That's not a good plan for staying strong. Now that I have her book, I have started exercisingwithout fear and I can tell a difference already in just a week. My posture is improvingand I feel hopeful for the first time since my diagnosis that I will remain active and strong.I am so very thankful I found her book and will likely order more.
Very thorough and helpful book. I am a post-transplant patient and now have Secondary Adrenal Insufficiency from taking Prednisone daily, which ironically, requires me to take even more Prednisone. I already have Osteopenia from taking the low-dose of Prednisone, so I ordered this book proactively to begin doing exercises to prevent my bones from getting worse. Weight Bearing exercises for bones is different than Weight Lifting to build muscle.
A few years ago when I was diagnosed with osteoporosis, I struggled to find information on what types of exercise were safe for me. I found this book at my local library. After using it for a few weeks, I gladly purchased a copy of my own. The illustrations are great. The descriptions on how to do the exercises are simple and clear. There's a lot of variety in the exercises so you won't be bored with the program. I am much more confident now of what I can and cannot do.Combine this book with a wealth of information on Ms. Martin's website, and her email videos, makes for a great combination. It's almost like having your own physical therapist "on call." The email videos demonstrate how to safely do activities of daily living. This was one of my top concerns prior to buying this book.
I have Rheumatoid and osteoporosis, and needed some reference guide, as I am concerned with doing someexercises that might not be good practice..this has helped quite a bit..wish you could do some exercises for those of us who have had a Thoracic fracture, and would like to do floor exercises, but don't know if we should even try to get down and back up again safely..or maybe there are some alternative measures.
I highly recommend this book for a clear and comprehensive exercise program to improve bone health. Together with Margaret Martin's website, melioguide, everything is available here. I have been doing her exercise program for a month and am noticeably stronger.
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