3. Ca rry a Load : Lif t Hea vy Thing s Bone r e sp ond s t o pr og r e ss i v e o v e r load — hea vy e xt e r nal r e s i st ance t ha t s ignal s y o ur s kele t on t o r einfo r ce i ts elf . S tr eng t h tr aining no t onl y b u ild s bone b ut im pr o v e s m us cle ma ss , p o stur e , and me t abolic heal t h . Ac t ion S t e ps S tr eng t h tr ain 3x / w eek , us ing w eigh ts t ha t feel challenging b y t he la st 2 – 3 r e ps. P r io r i t i z e com p o u nd lif ts : squ a ts , deadlif ts , l u nge s , o v e r head pr e ss , r o ws. Inc r ea s e w eigh ts g r ad u all y — y o ur bone s ada pt t o t he load y o u p lace on t hem . Vi s i t www.t he u nb r eakablea pp. com t o r e v ie w D r. Vonda ’ s pr o t ocol s f r om t he Unb r eakable book 4. Im p ac t : S t im u la t e Bone w i t h J u m ps & Po w e r Bone s str eng t hen in r e sp on s e t o im p ac t fo r ce s — s ho rt , con tr olled , g r o u nd - r eac t ion fo r ce s t ha t st im u la t e o st eobla st ac t i v i ty. Ac t ion S t e ps Add 30 – 60 s econd s of ligh t j u m p ing , ho pp ing , o r bo u nding in t o y o ur w a r m - up. If j u m p ing i s ne w t o y o u , begin w i t h s mall ho ps and pr og r e ss s afel y. Incl u de st ai rs o r b r i s k up hill w alking fo r gen t le r im p ac t. 5. Balance : T r ain t o P r e v en t Fall s Mo st f r ac tur e s a r e fall - r ela t ed . T r aining y o ur ne ur om us c u la r syst em — balance , r eac t ion t ime , foo t sp eed — d r ama t icall y r ed u ce s fall r i s k . Ac t ion S t e ps P r ac t ic e s ingle - leg balance dail y ( 10 – 20 s econd s each s ide ) . Add s im p le agili ty d r ill s : s ide s h u ffle s , qu ick st e ps , t oe t a ps. Inco rp o r a t e “ e y e s clo s ed ” balance w o r k t o challenge pr o pr ioce pt ion .