Free guide · For women during and after menopause
The Bone Density Action Guide
What to ask your GP, how to read your T-score, and five safe exercises to start rebuilding your bones. Seven pages, written by an Accredited Exercise Physiologist. Free, sent to your inbox.
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Written by Maddie Hamilton
Accredited Exercise Physiologist · Women's Health · 4D Health & Performance, Sydney
What's inside
01
Your DEXA scan, translatedWhat a T-score actually means, when to get scanned, and what to do with the result, whatever the number says.
02
Seven questions worth asking your GPA take-to-your-appointment checklist, including the Medicare and referral questions most women don't know to ask.
03
Five exercises to start this weekBodyweight and household-item movements that load the hips and spine, with sets, reps and progressions.
04
How hard, how often, and when to get helpThe honest prescription: 2 to 3 sessions a week, genuinely challenging, progressed sensibly.
"Most women we see are at one of three points: they've never had a DEXA scan, they've just got one back and aren't sure what the numbers mean, or they know their bone density is low and don't know what to do next. This guide is for all three."
Maddie Hamilton · Accredited Exercise Physiologist
Your bones can still get stronger after menopause. The research is clear, and the earlier you start, the more of your bone density you keep. The guide gives you the first steps; nothing in it requires a gym membership or any experience with weights.
Get your copy
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Prefer to read the science first? Start with what happens inside your bones during menopause or strength training for bone density after menopause. Ready to talk to someone? Book a Women's Health Initial at Sydney CBD or Norwest.