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Exercise for Better Bones: The Complete Guide to Safe and Effective Exercises for Osteoporosis, by Margaret Martin
Download Exercise for Better Bones: The Complete Guide to Safe and Effective Exercises for Osteoporosis, by Margaret Martin
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Exercise for Better Bones is the most comprehensive and current exercise program for people with osteoporosis, osteopenia and low bone density. Written by Physical Therapist Margaret Martin, Exercise for Better Bones has been used by thousands of individuals around the world to improve their bone health and reduce their risk of a fall and fracture. Exercise for Better Bones is designed for any individual with osteoporosis and in need of a safe and effective osteoporosis exercise program. The book offers four program levels: Beginner, Active, Athletic and Elite.
- Sales Rank: #58575 in Books
- Published on: 2015-07-27
- Original language: English
- Number of items: 1
- Dimensions: 11.00" h x .50" w x 8.50" l, 1.15 pounds
- Binding: Paperback
- 220 pages
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.
Most helpful customer reviews
9 of 9 people found the following review helpful.
Exercise for Osteoporosis at Four Different Levels (Beginner, Active, Athletic, Elite)
By LC
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!)
6 of 6 people found the following review helpful.
A wonderful resource for individuals with osteoporosis and osteopenia at every level
By blar
I am a physical therapist and I became familiar with Margaret Martin when my bone density test came back indicating osteopenia at age 58. While I frequently see patients with osteoporosis in the clinic it is usually after a fracture and patients are being rehabilitated primarily for function with little focus on bone health. I have not known of treatment for people like myself, trying to maximize bone health addressed beyond patients being told by their doctors, as I was to just walk a lot or to do "weight bearing" exercises, take calcium supplements and possibly additional prescription medications. Once I received the diagnosis I searched for information about PT intervention took Margaret Martin's online course for physical therapists and purchased this book.
There are so many things about this book that I love. First, that it gives users a method to determine their level for exercise and presents a continuum of exercises that the individual may progress through. Programs begin at the most gentle basic levels and readers may progress to full workouts at a high level. Or they may continue a comprehensive workout at the level they fit into based on answers to questions.The book has a program for most anyone seeking one and remains a useful tool well beyond the scope of other resources. Exercises are meticulously described taking care to highlight safety. Instruction goes beyond just doing the exercise and includes information about how to safely get in and out of the exercise position and how to breathe. Exercise programs are comprehensive targeting areas of strength, balance, posture, cardiovascular fitness and flexibility. All areas critical to maintain bone health and prevent falls and deformity so common with osteoporosis. I particularly like that while each of these are addressed separately many of the muscle strength exercises incorporate several of these components in addition to strengthening. Equipment requirements are minimal and it is easy to follow the program from your home without need to go to a gym. Going beyond the scope of her exercise programs Ms. Martin also explains the types of exercises to be avoided siting research indicating exercises that may put individuals with decreased bone integrity at greater risk for fracture.
Beyond the book Ms. Martin maintains a website and Facebook page which are regularly updated providing a spectrum of relevant information and resources pertaining to bone health including information about another component often overlooked, nutrition. I personally have lived the exercise programs from the book, progressing from the Active Level to a combination of Athletic and Elite exercises. The happy surprise for me was that in addition to helping me put fourth my best efforts to prevent osteoporosis and build quality bone; I found a significant decrease in pain from a nagging sacro-illiac problem that I had been working to diminish for a while before starting this program. Of course it makes sense, build better posture, a stronger core and stronger muscles and avoid activities that throw off alignment and back pain reduction is likely to follow. While I wish I had the opportunity to take a live course with Ms. Martin the information that she has shared has both improved my health personally and has helped me to better serve my patients. I am so appreciative of the contribution she has made to Physical Therapy and the preservation of bone health.
8 of 8 people found the following review helpful.
An excellent guide
By Jackson
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.
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