Your bone-health conversation kit.
Bring your questions, notice your progress and choose support that fits your life. Print these blank worksheets or save a PDF, then complete your copy privately.
Questions for your DXA follow-up
Bring your original report, medication and supplement list, and notes about falls or fractures. Choose the questions that matter to you.
- What do my results mean alongside my fracture history and other risk factors?
- If I have a previous scan, are the measurements comparable? Is the change larger than the testing facility’s least significant change?
- What treatment options should we discuss, and how will we decide together?
- What exercise support or adaptations fit my history? Who should I contact if symptoms change?
- When should we follow up, and what would change the plan sooner?
My most important question
Agreed next step and follow-up date
Compare exercise support.
Ask each provider these questions. A program name alone does not establish whether the service fits your needs.
- Who assesses my history, and what are their qualifications?
- Is instruction recorded, live or directly supervised?
- How are starting loads, technique, symptoms and progression assessed?
- What happens after a fall, new pain or a break from training?
- What equipment, total price, cancellation terms and insurance arrangements apply?
- Does the evidence concern this exact service or a separate supervised research program?
A training conversation log
Record the exercise and dose already agreed with your clinician or program. This worksheet does not prescribe loads or tell you when to increase them.
Entry 1
Date and exercise
Load + units; sets × repetitions
How it felt / questions
Entry 2
Date and exercise
Load + units; sets × repetitions
How it felt / questions
Entry 3
Date and exercise
Load + units; sets × repetitions
How it felt / questions
Entry 4
Date and exercise
Load + units; sets × repetitions
How it felt / questions
Training records show practice and performance, not changes in bone density.
Food to support your strength
Calcium supplies bone minerals, protein supports muscle and bone tissue, and vitamin D helps calcium absorption. Enough food fuels your activity. Start with one change that fits your day.
- Add a calcium source such as yogurt, lactose-free milk, fortified soy milk or calcium-set tofu. Check the label; brands differ.
- Include protein at meals: beans, lentils, eggs, tofu, fish, poultry or dairy can fit different preferences.
- Note current supplements and discuss individual needs, kidney conditions, medicine interactions and vitamin D with your clinician or dietitian.
Breakfast
Calcium source
Protein source
One change to try
Lunch
Calcium source
Protein source
One change to try
Dinner
Calcium source
Protein source
One change to try
Estimate your usual calcium intake.
Total the calcium in a usual whole day of foods and existing supplements using milligrams on the labels. Compare with general adult guidance below. Unknown amounts remain unknown; any difference is not a supplement dose.
Loading nutrition reference…
General educational worksheets, not an individual clinical assessment. Entries in the calculator stay on this page and are not saved. Completed printed copies are yours to keep private. Open the short starting checklist.