Beating Osteoporosis The Facts The Treatments The Exercises 1st Edition by Diana Moran 9781472961891 1472961897

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• ISBN 10:1472961897 

• ISBN 13:9781472961891

• Author:Diana Moran  

 Beating Osteoporosis
The Facts, The Treatments, The Exercises
Diana Moran, aka The Green Goddess, is here to help spread the word about treatments and preventative measures we can all take to tackle osteoporosis. As a sufferer of osteopenia herself (an early form of osteoporosis) Diana Moran is a strong advocate for exercise, early diagnosis, weight bearing exercise, vitamin D and other measures that can be taken to tackle osteoporosis. Written in association with the Royal Osteoporosis Society, this practical book is a must-have for anybody affected by osteoporosis. Packed with advice, friendly tips and ideas, and an overview of current research, and what we can all be doing to help ourselves live well. Also contains specially designed exercises to help encourage a more active lifestyle and strengthen areas of weakness, alongside the important theory, and medical side of osteoporosis. This is an easy to digest, friendly guide for the general reader.

Beating Osteoporosis The Facts The Treatments The Exercises 1st Table of contents:

 Introduction
Royal Osteoporosis Society Top Tips
PART ONE
1 What is Osteoporosis?
2 Know Your Bones
3 Who is at Risk of Osteoporosis?
4 Bone Screening and Who is Eligible
5 Menopause and its Consequences
Perimenopause
Menopause
Postmenopause
6 Drug Treatments for Osteoporosis
Commonly prescribed drugs
7 Diet, Supplements and Natural Alternatives
Foods for healthy bones
How much calcium do we need?
PART TWO
8 Why Do We Need to Exercise?
The all-important posture
How much exercise do we need?
Can we target specific bones?
What about painful joints?
What if I have been diagnosed with osteopenia or osteoporosis on a bone density scan?
I want some specific exercises to help promote stronger bones and keep me steady
How to use this exercise plan
9 Exercise Plan Warm-Up
WARM-UP
Stand Tall
neck stretch
Shoulder Shrugs
Windmills
Wrist Circle
Exercises for the legs, hips and lower spine
Marching
Side Step
Forward, Back and Clap
10 Upper Body Workout
Upper body, shoulders and back
Windmills
Side Reach
Side Twist
Flings
Towel exercises
Towel Up
Towel Rub
Stretches
Upper Back Stretch
Tricep Stretch
Chest Stretch
Back Stretch
Strength exercises for wrists and arms
Wrist Curl
Palm Press
Cuff Ups
Wind Ups
Push Offs
Three of a Kind
Batwings
Push aways
11 Lower Body Exercises
Happy Feet
Rock and Roll
Circles
Strength exercises for legs, tums and bums
Ballet
Bob and Lift
Front and Side Lifts
Strength exercises for the back
Kick Backs
High Lifts
Side Lifts
Bottom Lift
Abdominals
Tummy Stretch
Legs
Abductors
Abductors 2
Adductor
Double Leg Lift
Stretches
Hamstring Stretch
Quadriceps Stretch
Calf Stretch
Floor exercises
The Cat
The Flyer
The pelvic floor
Pelvic ‘Flaws’
Relax
12 Osteo Relief Exercises
Posture
Chin In
Spinal Roll
Bottom Lift
Tummy Tightener
Alternative Tummy Tightener
Lift Ups
Leg Lifts
Press Back
The Cat
Relax
Hydrotherapy
Tummy Turns
Knees Up
Vertebral compression fractures
Alexander Technique
13 Preventing Falls
Maintaining good balance
Avoiding falls
Hip protectors
Exercises to improve balance and prevent falls
Side Steps
Heel Raises
Toe Raises
Walk the Walk
Marching
Leg Swings
Sit to Stand
Pull Backs
Pull and Push
Wall Press-Up
Toe Time
Afterword
Further Information
Acknowledgements
Index
Copyright
Read Less

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