After the Bone Density Scan: A 12-Week Plan You Can Start at Home
Twelve moves that load bone the way exercise position statements describe, each with a photo, safe form, an easier and a harder version and a "skip if" box. A 12-week ladder and session logs. A calcium chart of 41 foods, a daily calcium tally, vitamin D and a protein planner that work out the numbers for you. The CDC home safety walk-through, two self-checks and a log for every scan. Delivered instantly as a 38-page fillable PDF e-book with a free bonus online edition.
You are purchasing Strong Bones After 50 — a downloadable digital publication (38-page fillable PDF e-book, with free bonus access to an online edition of the same e-book). Upon checkout, you will receive instant online access and an immediate download link sent to your email address. This is a 100% digital product. No physical books, binders, jars, or equipment will be shipped to your address.
See the Actual Pages
These are real pages from the 38-page e-book (the free online edition has the same content). Tap any page to see it full size.
Why Most Advice Leaves You More Confused
What’s Inside the Complete System
Every section is authored to provide concrete, fillable tools rather than theoretical filler.
Know your numbers
What a bone density scan report shows (T-score, Z-score, sites) in plain words, a scan and appointment log, and the four things that work together: muscle, balance, home and food.
The exercise ladder
Safety first and the moves to skip, twelve moves with photos (sit-to-stand, step-ups, wall push-ups, band rows, hip hinge, heel drops, marching, side steps, heel raises, tandem and one-leg stands, wall angels), a 12-week ladder and three session logs.
Calcium, vitamin D and protein
The NIH daily amounts, a calcium chart of 41 foods with USDA numbers, two weeks of daily calcium tallies, vitamin D food sources, a protein planner and two weeks of meals.
A steadier home and your plan
Two self-checks every four weeks from the CDC, the room-by-room home safety walk-through, everyday moves done the bone-friendly way, questions for your doctor or physical therapist and a 12-week review.
Three Steps, a Few Minutes a Day
Show it to your doctor
Bring the plan to your doctor or physical therapist, and log your last scan.
Two or three sessions a week
Follow the 12-week ladder, log every session, and count calcium for a few days.
Walk through your home
Use the CDC checklist room by room, then repeat the self-checks every four weeks.
Your PDF E-Book, Plus a Free Online Edition
The PDF e-book (what you buy)
- 38 A4 pages, ready to print or fill in on screen
- Calculations fill in by themselves in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit
- Works offline; keep it forever
Free bonus: the online edition
- The same e-book as an interactive page in any browser on iPhone, Android, tablet or computer
- Every calculator always works, and your entries save automatically on your device
- Add it to your home screen and open it like an app
Is This System Right for You?
- Adults over 50 told they have low bone density or osteopenia.
- Anyone whose parent broke a hip and who wants to look after their own bones.
- People who want exercise, food and home safety in one plan, next to their treatment.
- It is not medical advice and does not replace your doctor's treatment plan or medicines.
- It does not read or score your scan results.
- If you have had a spine or hip fracture, start only with your doctor's or physical therapist's OK.
Clinical Evidence & Scientific Grounding
Daily calcium and vitamin D amounts come from the NIH Office of Dietary Supplements fact sheets (Institute of Medicine 2011). The exercise ladder follows the Exercise and Sports Science Australia position statement on exercise for osteoporosis (Beck et al., 2017), with the moves to skip from the Bone Health and Osteoporosis Foundation. Protein amounts follow the PROT-AGE study group (Bauer et al., 2013). The self-checks and the home walk-through follow the CDC STEADI materials. The balance panel reports the Cochrane review on exercise and falls (Sherrington et al., 2019). Every food number is from USDA FoodData Central.
This plan is an educational tool. It is not medical advice and works next to your doctor's treatment, never instead of it.
Want a Free Printable Quick-Start?
Calcium, vitamin D and protein foods at a glance: the NIH daily amounts, 41 calcium foods with USDA numbers, vitamin D and protein foods, one day that adds up and five things to keep moderate.
The plan against the usual ways
| This plan | Exercise video | Calcium app | Leaflet | |
|---|---|---|---|---|
| Bone-loading moves with safe form and "skip if" boxes | Moves only | |||
| 12-week ladder with session logs | ||||
| Calcium chart and a tally that adds itself up | Chart only | |||
| Protein planner from your weight | Some | |||
| CDC home safety walk-through | Some | |||
| Scan log and questions for your doctor |
Frequently Asked Questions
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