Exercises

These exercises will help build balance, help reduce bone loss, and may even help to build new bone if done regularly. Note that clicking on a link below will open a new page with instructions and a video on how to do that exercise. Closing the window will bring you back to this page.

Use the tables below to create a workout. Complete the specified number of exercises at the top of each chart. Your workout should be about 1 hour and 15 minutes if you complete the number of exercises at the top of each table.

Warm-up and cool-down

Choose 4 of these exercises.

Warm up before doing any other exercise. Use these same exercises to cool-down after you have finished your workout. Your warm-up and cool-down should take approximately 5 minutes each.

Core

Choose 3 of these exercises

Arms

Choose 2 of these exercises

Legs

Choose 2 of these exercises

Combination Exercises

Choose 2 of these exercises

Back

Choose 2 of these exercises

Wrists and Ankles

Choose 2 of these exercises