Hi Ellen @egrolman, You may design your own exercise routine. Then adhere to it. Based on the initial BMD result, you'll know where you could put emphasize in the routine. One way to realize if the exercise is working for your need is to go by the test. Every 2 years, when the BMD or other bone quality test data comes back, it is the time you’ll see if the exercise you setup is doing its job. Modify or continue accordingly. At the beginning, I knew nothing about how bone behaves. Only when I got into trouble, it pushed me to learn. Our body is our own secret book. It takes some observation to read it.