Daily Habits (anchor behaviors)
all of these load the legs, hips, and spine against gravity.
Aim for at least 150 minutes/week of moderate cardio effort, and at least 40 minutes/week of strength-training.
30–45 minutes most days of weight‑bearing cardio movement
- Brisk walking (outdoors or treadmill): cornerstone choice; add hills or gentle inclines over time for more stimulus.
- Stair climbing / step‑ups: stairs at home, step platform, or gym machine; fantastic for hips and thighs, and very functional for daily life.
- Low‑impact aerobics or elliptical: good if joints are fussy, still weight‑bearing but easier on knees.
- (If cleared by doctor): light jogging or small, controlled hopping progressions can add impact, which can be especially bone‑stimulating, but only when you’re strong and stable enough.
2–3 weight‑bearing strength 20-minute sessions weekly focused on hips, spine, legs, and back; progress resistance over time.
- calisthenics – squats to chair, step‑ups, wall push‑ups, calf raises, a simple row (2–3 sets each),
- barbells & free weights,
- resistance bands.
Here’s a “Friendly” Week Workout:
3 days/week (e.g., Mon/Wed/Fri):
- 10–15 min brisk walk + a few short uphill or stair segments,
- 20–25 min strength: squats to chair, step‑ups, wall push‑ups, calf raises, a simple row (2–3 sets each),
- 5–10 min balance + gentle stretch (Yoga, Tai Chi).
2–3 other days/week:
- 30–40 min weight‑bearing cardio (walk with hills, low‑impact aerobics, or elliptical), plus a few minutes of balance work.
Strength Training Opposing Muscle Groups
Training opposing muscle groups together works the front and back part of an area on your body at the same time, which promotes strength, stability, and muscle growth. These are four of the best muscle group combinations to work together:
Workout #1: Chest and Back
Workout #2: Quads and Hamstrings
Workout #3: Biceps, Triceps, and Shoulders
Workout #4: Glutes and Abdominals
Opposing Muscle Workouts: 4 Days a Week
Monday: Upper Body: chest and back
Tuesday: Legs: glutes and hamstrings
Thursday: Upper Body: shoulders and arms
Saturday: Lower Body: glutes and abdominals
Opposing Muscle Workouts: 3 Days a Week
Day 1: Chest, back (opposing groups), shoulders
Day 2: Biceps, triceps (opposing groups) abs
Day 3: Quads, hamstrings (opposing groups) glutes
Opposing Muscle Workouts: 2 Days a Week
Day 1: Upper Body: chest, back, bicep, tricep, shoulders
Day 2 Lower Body and Core: glutes, hamstrings and abs