Built to Last: Rethinking How We Age

Built to Last: Rethinking How We Age (and Why We Play!)

When the world turned upside down in 2020, I had to completely reimagine how to deliver movement safely. I quickly discovered that the magic of the studio could actually transcend physical walls. I started offering hybrid series so my local Mountain View clients could slowly return to the room, while those across the country, or those who just needed the flexibility of a recorded session when life got busy, could still be a vital part of our community.

What began as a necessity evolved into a beautiful, progressive journey. Unlike a drop-in virtual class, a hybrid series builds over a finite number of cohesive sessions. We form genuine connections, share plenty of laughs, and tackle our goals as a united front. But as life shifts again, I am preparing to host my final hybrid series this Fall.

Types of Aging

Before I explain why this is the grand finale, I want to share a fascinating revelation from a continuing education course I recently attended. We often think of aging as a single, unchangeable number, but there are actually five different types of aging:

  • Chronological Age: The number of candles on your birthday cake. We can’t change this one, but we can definitely impact the other four!
  • Biological Age: Your age on a cellular level, heavily influenced by how you nourish and move your body.
  • Physical Age: How capably you perform your daily activities of living, from reaching a high shelf to getting down on the floor to play with kids or grandkids.
  • Psychological Age: The health and agility of your brain.
  • Social Age: The level of community and connection in your life. Isolation can negatively impact this, but moving together, even on a screen, breathes vitality into our social age.

Is your body Built to Last?

In my upcoming 10-session series, Built to Last, I am specifically targeting those last four controllable categories with a heavy dose of joy.

To make this series exceptionally fun and uniquely effective, I am introducing two brand-new elements to our curriculum:

  1. Dual-Task Solo and Buddy Training:  We are taking brain fitness to the next level with dual-task training. These are engaging solo or buddy activities where you simultaneously challenge your brain and your body. Expect a lot of laughter as we navigate these together! And if you are joining us virtually from home, don’t worry, you won’t miss out on the fun. You will still get all the brain-boosting benefits and laughs as I coach you through them on screen. Even better, once you learn these activities, you can easily repeat them later with a friend or family member!
  2. Yoga Blocks for Breakthroughs:  For the first time, I am incorporating yoga blocks into our Pilates practice. I will coach you on using these props creatively to facilitate healthy alignment. They are fantastic tools to help you achieve full ranges of motion and skeletal stacking that might feel inaccessible without a little extra support.

Underpinning all of this new fun is our core physical focus. As a physical therapist, my priority is always your safety. We will continue to anchor our movements in three essential pillars to ensure our bodies are truly built to last:

  • Skeletal Integrity: We will safely challenge our skeleton with resistance bands and hand weights to create the healthy stress our bones need to maintain density.
  • Alignment and Posture: Finding your neutral spine and stacking your joints properly reduces unnecessary wear and tear on your cartilage, helping you move with grace and breathe easier.

  • Dynamic Balance: We will wake up those deep stabilizing muscles by safely challenging your balance in real-world ways, such as standing on one leg while moving your arms, or even turning your head to engage your body’s internal balance systems. This ensures you can move through the world feeling grounded and secure. If the idea of practicing dynamic balance sounds intimidating, take a deep breath. As a physical therapist, my priority is always your safety. I am actively coaching, guiding, and watching your form every step of the way to ensure every movement is completely bone-safe and appropriate for your body. You will never just be thrown into a wobbly balance exercise without a solid foundation.

By the end of our 10 sessions, you will walk away with a deeper understanding of your own mechanics, improved postural strength, and a sharper mind-body connection. And, of course, we will celebrate our hard work and newly forged friendships with our traditional end-of-series wrap-up party!

So, why is this the final hybrid series?

Simply put, it is time for a new chapter of flexibility in my own life. Organizing a hybrid format is incredibly labor-intensive, and the cost of physical rental space has climbed exponentially. More importantly, my husband has retired, and I want the freedom to enjoy that with him. I also want the flexibility to visit my mom in New York without being tethered to a tight schedule. When I schedule a hybrid series, I commit to teaching every class.

This final hybrid series is going to be something truly special. Whether you are in the room with me or joining virtually from afar, I invite you to step into this space, laugh through the dual-task challenges, and support this body, your lifelong home, and ensure it’s Built to Last.  Classes begin September 15, 2026.    Click here to sign up!

 

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The Evolution of Pilates and What It Means for You 

It’s easy to look at modern Pilates with its sleek studios, high-tech Reformers, and trendy apparel – and forget that it was born out of gritty resilience and a fierce dedication to healing. 

He was a man ahead of his time, and his journey from a frail child to a fitness visionary is one of the most fascinating stories in physical culture. 

From Internment Camp to the First Cadillac 

Born in Germany in 1883, Joseph suffered from asthma, rickets, and rheumatic fever as a child. Determined to overcome these ailments, he dedicated his life to physical strength, studying bodybuilding, gymnastics, and martial arts. 

But the defining moment for his method occurred during World War I. While traveling in England, he was interned on the Isle of Man along with other German nationals. Conditions in the camps were bleak, and the physical and mental health of the internees rapidly declined. Refusing to let his fellow inmates waste away, Joseph began teaching them his exercise system, which he called “Contrology”. 

The most incredible part of this era? He didn’t just teach the healthy. He insisted on rehabilitating the bedridden. Using his ingenuity, he dismantled the springs from hospital beds and rigged them to the frames. This allowed patients with weakened muscles to exercise against resistance while lying flat. Without knowing it, he had just invented the earliest precursor to the Pilates Cadillac.

The Dance Connection and Beyond

Photo of Joseph and Clara Pilates in their original studio in Hell’s Kitchen, hanging there today.

In 1926, Joseph emigrated to the United States and opened his first studio in New York City with his wife, Clara. As fate would have it, their studio on Eighth Avenue was in the same building as the New York City Ballet and several dance schools. I visited that original studio this year, and this photograph I took appears there, hanging on the wall.

Word quickly spread about “Uncle Joe’s” ability to rehabilitate injuries, and legends of the dance world – including George Balanchine and Martha Graham – began sending their dancers to him. In a beautiful full-circle moment, my own introduction to Pilates happened during my time performing as a soloist with the Martha Graham Dance Company. I relied on his method to maintain my strength and prevent injuries, and from my very first lesson, I was completely captivated. 

This historical intersection of dance and Contrology cemented the method’s enduring focus on flowing, precise, and centered movement. Yet, while the dance community became its earliest champions, the profound rehabilitative and strengthening benefits of his work could not be contained; over the decades, the method spread far beyond the studio, benefiting people of all ages and abilities across mainstream gyms, hospitals, and physical therapy clinics worldwide. 

Return to Life and the Challenge of Spinal Flexion

In 1945, Joseph Pilates published his seminal book, Return to Life Through Contrology. In it, he laid out his philosophy that modern civilization impairs physical fitness and detailed his original 34 fundamental mat exercises. 

These 34 exercises are brilliant, but if you look closely at the sequence – moves like The Hundred, the Roll Up, Single leg Stretch, Teaser, Scissors, Bicycle, and Jackknife (the move featured on the cover of his book Return to Life)- you’ll notice a distinct pattern: the vast majority of them require deep spinal flexion, or rounding of the back. 

Joseph believed a flexible spine was the key to youth. However, with emerging science and physical therapy insights, we now know that loaded spinal flexion should be avoided for certain individuals such as those with bone density issues like osteopenia/osteoporosis or herniated discs.  

The BoneSmart Pilates® Pivot 

If a condition precludes you from rounding your spine, it can feel  discouraging to look at those classic 34 exercises and think, “This just isn’t for me.” 

Want to know the full story behind how BoneSmart Pilates® came to be? I shared the personal journey—and the research that changed my thinking—in an earlier article called “The Birth of BoneSmart Pilates.“ If you’ve never read it, I think you’ll enjoy seeing how my years as a physical therapist, Pilates instructor, and lifelong learner shaped the bone-safe approach I teach today.

Read About the Birth of BoneSmart Pilates

You shouldn’t have to miss out on the transformative magic of Contrology (which later became known as “Pilates” after Joseph’s death) just because you should avoid certain movements and positions. This is exactly why BoneSmart Pilates® was created. 

I’d love to show you what this pivot actually looks like in practice. In this short video, watch how I use simple props like a resistance band and an inflatable core ball to thoughtfully adapt classic Pilates exercises. You’ll see how to protect your spine while preserving the deep core engagement that makes the method so effective.

The three examples you just saw are only the beginning. Every class I teach is built on the same philosophy: preserving the heart of Joseph Pilates’ method while thoughtfully adapting the movements to reflect what we now know about bone health and safe, effective movement.

But BoneSmart Pilates® is about more than adapting Joseph’s original exercises. It’s also about using the Pilates method safely to help you move confidently through everyday life.

I regularly ask my clients and members of our private Aging Strong Facebook Community what daily physical challenges they struggle with. Those real-life challenges inspire the bone-safe movement strategies I teach in my online programs and live classes.

As your instructor, my goal is to help you build total-body strength and master real-world load management for tasks such as:

  • Lifting a suitcase into an overhead bin
  • Getting up and down from the floor
  • Gardening or reaching into a high cabinet
  • Carrying heavy groceries

Those real-life challenges inspire new bone-safe movement strategies that become part of my online programs and live classes, so you’re not just exercising…you’re building skills that make everyday life easier and safer.

 

That same thoughtful approach carries through every BoneSmart Pilates® program I offer.   

You can jump into short, focused movement videos with our BoneSmart Bursts™️, dive into our curated Specialty Class Series – featuring dedicated programs like:

or explore our comprehensive On-Demand Virtual Library. The library is an incredible resource, home to over 500 30- and 60-minute classes, along with a special 5-video introductory series designed specifically to help those of you with low bone density safely learn the essentials and start your journey. 

I keep the essence of the method – the deep core engagement, the precision, the mindful breathwork, and the control – but revolutionize the biomechanics, so your spine stays safe, supported, and powerfully strong. 

Craving a more personalized touch? You can also join our real-time classes. Whether you log in virtually or step into our studio here in Mountain View, CA, you’ll benefit from live, expert cueing and real-time adaptations tailored specifically to your body. 

Joseph Pilates was, above all, a brilliant adapter. He modified hospital beds to meet his patients exactly where they were, physically.

At BoneSmart Pilates®, I honor that visionary legacy every single day by adapting his method to meet you exactly where you are today.  

 

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Aging is Inevitable.  How we age is not.

I dislike all the “anti-aging” hype. If we stop aging, literally we’ve stopped being alive.  Instead, I prefer to celebrate every single trip around the sun.

While there are many perspectives on how to maximize our healthspan—the healthy, active years we get to enjoy, I want to share two of my favorite viewpoints. One comes from a modern orthopedic surgeon, backed by cutting-edge data, and the other comes from Joseph Pilates, a man who was truly decades ahead of his time

Let’s start with Dr. Allan Mishra, orthopedic surgeon at Stanford

Here are some of his evidence-based recommendations.

Perspective 1: The Modern Data (Dr. Allan Mishra, Stanford)

Here are a few of his core, evidence-based recommendations for functional longevity:

  • Muscle is a longevity organ: Exercise stimulates the release of myokines – signaling proteins produced by muscle that positively affect the brain, heart, mental health, and overall well-being. Just 15–20 minutes of daily exercise reduces mortality and inflammation. The key message being that maintaining muscle mass is not just about appearance or strength; it is directly connected to vitality and long-term health.  Mishra suggests you think of your workouts as a deposit in your Health IRA. “Small, repeated deposits of exercise and physical activity create a reserve of health, resilience, and energy that compounds beautifully over time.”
  • Sleep: Sufficient, high-quality sleep restores energy, supports cognitive function, clears metabolic waste, and maintains mitochondrial health. This drastically reduces the long-term risk of neurodegenerative diseases. Remember: regularity matters just as much as duration. Aim to go to bed and wake up around the same time each day.
  • Coffee as a Longevity Boost: Good news for fellow coffee lovers! Recent scientific papers reviewed by Dr. Mishra highlight that moderate coffee consumption is packed with powerful antioxidants. These compounds actively combat cellular stress, reduce inflammation, and support both cardiovascular and cognitive health.

The Mind-Body Connection to Longevity

Dr. Mishra’s data proves that longevity isn’t just physical – our mindset, relationships, and inner life are biologically active components of how we age.

  • Purpose: Cultivating clear purpose and optimism directly strengthens your immune system. Your mindset isn’t passive; it actively improves immunity and lowers disease risk. Purpose is an adaptable superpower that fuels both functional longevity and daily performance.
  • Closeness: Fostering deep, meaningful relationships is a powerful asset of possibility that is strongly tied to a longer life. Closeness directly impacts your mitochondrial health—the famous “powerhouses” of your cells. In fact, emerging evidence suggests that social vitality can account for up to 25% of your mitochondrial function!
  • Spirituality: Research shows that spiritual well-being has measurable, biological health benefits. It is linked to stronger immune function, better clinical outcomes, lower rates of depression, and greater overall resilience.
    • Spirituality vs. Religion: While related, they are distinct. Spirituality is a personal, intuitive connection to something greater than oneself. Religion is more institutional, tied to specific doctrines and community practices. Both provide profound meaning and can be nurtured through daily rituals like meditation, prayer, or quiet reflection.

Perspective 2: The Visionary Philosophy from Joseph Pilates

Joseph Pilates was famously decades ahead of his time. He firmly believed that his movement system, which he originally called Contrology (later renamed Pilates), could fundamentally transform society if practiced faithfully.

In his foundational books, Your Health (1934) and Return to Life Through Contrology (1945), he argued that true vitality is not just about performing exercises on a mat. Instead, it is a dynamic state of Whole Body Health that seamlessly integrates body, mind, and spirit.

To achieve this vibrant balance, he championed five distinct lifestyle principles:

1. Conscious Nutrition (Fueling, Not Feasting)

Joe viewed food strictly as fuel for the body’s intricate “engine.” He advocated for eating only what was truly necessary to restore expended energy, rather than eating out of excess or indulgence. He famously warned against “heavy eating” followed by periods of inactivity, comparing it to overloading a furnace with coal and closing the drafts—it simply chokes the system and creates internal sluggishness.

2. High-Quality Sleep & Rest

He believed that deeply restorative sleep was paramount to health, but his recipe for achieving it was highly specific:

  • A quiet, cool, and well-ventilated room filled with fresh air.
  • A firm mattress (he explicitly rejected soft beds).
  • Light bed coverings and minimal—or entirely absent—pillows to keep the spine aligned.
  • An Expert Note on Alignment: While Joe preferred a flat surface, a modern physical therapy perspective reminds us that your structural needs are unique. Strategic pillow placement is actually a wonderful, supportive adaptation to ensure your spine remains safe, comfortable, and perfectly aligned throughout the night.

3. Deep, Cleansing Breath

To Pilates, breathing was the ultimate “internal shower.” He emphasized full, forced exhalations to completely clear the “stale air” from the lowest depths of the lungs, followed immediately by a deep inhalation of fresh oxygen to fully invigorate, cleanse, and reboot the bloodstream.

4. Direct Exposure to Sunshine and Fresh Air

He strongly encouraged getting outdoors as much as possible. Joe believed that the body breathes through the pores of the skin just as dynamically as it does through the lungs. To him, natural light and fresh air were crucial, preventive medicines provided entirely free by nature.

5. Vigorous Hygiene & Skin Cleansing

Joe was a massive proponent of thorough skin health and cellular stimulation. He didn’t believe standard bathing was enough to clear the body’s daily waste; instead, he advocated regular, vigorous skin brushing with a stiff-bristled brush or a dry-friction towel to supercharge circulation, eliminate toxins, and awaken the nervous system.

The Ultimate Summary: Bridging Science and Vision

When we connect the dots between modern medicine and timeless movement philosophy, a clear picture emerges: functional longevity is entirely within our control.  Whether you are looking at the data from a world-class surgeon or the brilliant insights of a movement pioneer, staying vibrant as we age comes down to a few simple, daily investments:

  • Invest in Your Health IRA: Dedicate time to purposeful, spine-safe movement to stimulate your muscles, protect your brain, and compound your physical resilience.
  • Optimize Your Rest: Prioritize a cool, consistent sleep environment with the right pillow adaptations to keep your spine supported.
  • Breathe and Fuel with Intent: Nourish your body with clean fuel, step into the fresh air, and practice deep, conscious breathing to flush out the old and welcome in the new.

Aging is an inevitable, beautiful journey. By combining cutting-edge science with mindful lifestyle habits, we don’t just add years to our lives—we add immense life, joy, and independence to our years.

Your Turn to Choose a Possibility

Look at your day ahead. What is one tiny, joyful deposit you can make into your Health IRA today? It doesn’t need to be a full workout to count.

Maybe it’s opening a window to let the fresh air in, taking a deep, cleansing “internal shower” breath right now, or choosing a supportive adaptation for your spine like hip hinging the next time you sit down.

Leave a comment below and share the one small act of vitality you’re choosing today. Let’s inspire each other!

 

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Top 6 Common Mistakes to Avoid as an Active Aging Newbie in Pilates

So, you’re finally heeding your friends (and potentially your physician’s advice) to start Pilates. Smart move! The countless, science-backed benefits of a consistent practice, including increased core strength, improved flexibility, better endurance, and upright posture, are game-changers for functional longevity.

While walking into a studio or clicking “join” on a virtual class can feel a little intimidating at first, the key to success lies in mastering the fundamentals. Whether you are practicing on the Reformer, the Mat, or other specialized apparatus, here are the top mistakes to avoid to ensure you enjoy your practice and stay injury-free.

Mistake #1: Allowing Digital Distractions onto the Mat

The Culprit: Leaving your phone face-up next to your mat or letting your smartwatch constantly ping you with notifications.

  • Why it holds you back: Pilates requires a deep mind-body connection. If you are halfway out the room checking a text or wondering if your fitness ring just closed, you miss the subtle physical cues that prevent injury and build true core stability.
  • The Fix: Treat your Pilates session as a sacred hour for yourself, your breath, and your body. Put your phone on “Do Not Disturb” and change your watch settings to theater mode. Trust that the digital world can wait for 30 or 60 minutes while you invest in your physical wealth.

Mistake #2: Rushing Through the Movements (The Cardio Trap)

The Culprit: Using momentum to power through the exercises rather than muscle control.

Joseph Pilates originally called his method Contrology, the study of control. Moving based on your teacher’s intended pace, rather than your own internal speedometer, is where the magic happens. 

Full transparency: As a newbie in New York back in the 1980s, I fell victim to this exact mistake! I wanted to power through until my instructor coached me to slow down, find my resistance, and actually breathe.

  • Why it holds you back: When you move too fast, momentum takes over, completely bypassing your deep stabilizing muscles. Moving at a deliberate, controlled pace forces those stabilizers to fire. That deep, slow burn is what makes Pilates so incredibly effective—and safely challenging!
  • The Fix: Focus on the entire arc of the movement. The journey out is just as important as the journey back. If an exercise feels too easy, try slowing it down by half.

Mistake #3: Lifting Your Shoulders (and Holding Your Breath)

The Culprit: Holding your breath during hard movements or breathing solely into a tense belly or shoulders.

In Pilates, we focus heavily on lateral rib breathing—expanding the breath into the diaphragm and the back and sides of the ribcage, keeping the deep abdominals engaged.

  • Why it holds you back: Vertical breathing (lifting the shoulders) increases neck tension, while strict belly breathing makes it impossible to maintain the core support your spine needs during movement.
  • The Fix: Try this tactile visualization to get a feel for it:
    • Place your hands on the sides of your ribcage.
    • Inhale: Feel your ribs glide apart laterally into your palms, like an accordion opening.
    • Exhale: Feel the ribcage knit back together toward the center.
    • Alternative Visual: Imagine a heavy, supportive weight resting on your torso (like the protective x-ray blanket at the dentist). Breathe under and around that weight, expanding outward rather than pushing upward.

Mistake #4: The “No Pain, No Gain” Mentality

The Culprit: Forcing your body into a position just because the person next to you is doing it or because you think you should.

  • Why it holds you back: Active aging bodies have unique structural histories, whether that means joint replacements, spinal considerations, or varying bone density. True Pilates is about upright architecture and moving with economy, not contorting yourself to match someone else. Forcing a movement can lead to strain rather than strength.
  • The Fix: Listen to your body’s internal signals. A great instructor will always offer modifications. Embracing a variation that keeps your spine happy and your joints safe isn’t cheating; it’s brilliant, biomechanically sound movement.

 

Mistake #5: Craning or Dropping Your Neck (The Alignment Disconnect)

The Culprit: Losing a neutral, supported spine by either jutting your chin up or letting your head collapse toward the floor, depending on whether you are on all fours or on your back.

  • Why it holds you back: Your neck is the top of your spine! When you break its alignment, you introduce unnecessary cervical strain and instantly disconnect from your core. For the active aging body, protecting the neck is paramount to maintaining good posture and avoiding chronic tension or headaches.

This mistake usually pops up in two very common positions:

  1. While on All Fours (Like the “Bird Dog” Exercise)

When extending opposite arms and legs in a Bird Dog, people tend to do one of two things: they either crane their neck way up to look forward at a mirror or instructor, or they let gravity win and drop their head completely. Both extremes compress the neck and break the long, beautiful line of the spine.

  • The Fix: Think of your spine as starting from your tailbone right through the crown of your head. If you put a dowel on your back, your butt, upper back, and head should touch the dowel. Keep your gaze directed straight down at the mat, just slightly ahead of your fingertips. Your neck should feel long and wide.
  1. While on Your Back (Like the “Chest Lift”)

When lifting the head and shoulders off the mat for abdominal work, the temptation is to lead with the chin, pulling and straining from the neck muscles rather than utilizing the powerhouse below.

  • The Fix: The lift must come entirely from your core, not your neck. Interlace your fingers and place your hands behind your head. Now, let your head become a heavy bowling ball resting completely in your hands. Your hands and arms should act like a strong, supportive hammock. As you curl up, keep your elbows in your peripheral vision, relax your throat, and let your deep abdominals do 100% of the heavy lifting.
  • My particular adaptation: I teach this exercise with a core ball placed behind the upper back.  Why?  Instead of the typical “crunch” movement of spine neutral to spine flexion, it takes the movement from spine extension to spine neutral, keeping it safe for those with spine or bone density concerns.

 

Mistake #6: The Virtual “Blind Spot” (And Letting Zoom Anxiety Keep You Offline)

The Culprit: Skipping live virtual classes out of privacy fears, or tilting your camera so the instructor can only see your ceiling fan or your feet.

  • Why it holds you back: If your instructor can’t see your full body, they can’t give you the precise, real-time form corrections that keep your bones and joints safe. Furthermore, letting “Zoom anxiety” prevent you from optimizing your camera view so I can see you means you miss out on the vital real-time coaching and accountability of a live class.
  • The Reality (No One Is Staring!): In my virtual studio, my screen is spotlighted, meaning I am the only one prominently displayed on your device. You get a crystal-clear view of the exercises, while your classmates are focused on themselves and me.
  • The Expert Advantage: While you only see me, I watch the room in Gallery View on an ultra-large TV monitor. This acts as my virtual observation tower, allowing me to spot subtle alignment issues and deliver tailored verbal cues to the group based exactly on what I’m seeing in real time.
  • The Fix: Take two minutes before class to position your device so your mat is fully in frame from head to toe. Turn your camera on with confidence, knowing you are getting an expert eye on your alignment while your privacy from the rest of the class is completely secure. Still have questions about virtual classes? Sign up for a free 15-minute Virtual Chat with me. I’d be happy to answer your questions and ease your concerns.

From Newbie to Confident Mover

Every expert was once a beginner, including me, rushing through my sessions on the Upper West Side of Manhattan back in the 1980s! Starting Pilates as an active ager isn’t about executing every movement perfectly from day one; it’s about giving your body the smart, respectful, and bone-safe care it deserves. By avoiding these common pitfalls, you aren’t just exercising; you are building the upright architecture and functional strength to thrive in your daily life.

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The Missing Link in Bone Care: Moving Beyond the Prescription 

While National Osteoporosis Awareness Month puts this condition in the spotlight, bone health is a year-round priority for anyone navigating the “silent disease” of bone loss. Osteoporosis is frequently called a “silent disease” because bone loss often occurs without symptoms. Many people don’t realize their bones have weakened until their annual visit shows a loss in height, their posture becomes rounded like a cashew, or a sudden strain, twist, or fall causes a fracture. 

While a diagnosis of osteopenia or osteoporosis can feel overwhelming, it’s important to remember that your bones are living tissue, and they respond to how you move.

 

The Gap in Conventional Care 

When you receive a low bone density diagnosis, the first line of defense many physicians offer is medication. For some, pharmaceutical intervention is a necessary and appropriate part of a treatment plan. However, there is often a significant gap in the conversation: Movement. 

Most doctors are brilliantly trained in medicine and pathology, but they often receive very little training in specific exercise or biomechanics. Consequently, “exercise more” is often the only movement advice given, without the crucial “how” or “what” to ensure that movement is actually both safe and effective for fragile bones. 

Why “Just Any Movement” Isn’t Enough 

For those of us over 50, the goal shifts. It’s no longer just about burning calories; it’s about functional longevity. To build bone and maintain balance, we need weight-bearing exercise and resistance training. But if those movements aren’t performed with “bone-safe” mechanics, they can inadvertently increase the risk of spinal compression or injury.

True bone health requires a three-pronged building-block approach.  This is the foundation for my BoneSmart ABCs 

 

  • A for Alignment.  This is crucial for spinal safety during daily activities such as lifting, bending, reaching, and pushing. 
  • B is for Balance.   Training the body to prevent falls before they happen and developing the skills to regain your balance if you trip unexpectedly.  
  • C represents Contraction.   The muscle contraction that occurs with strength training. Correct targeted strengthening can improve bone density, as it did with me.  Read my Bone Density Victory Blog to learn how I moved the needle from osteopenia to normal bone. 

 

Your Resource for Bone-Safe Movement 

This is exactly why the BoneSmart Pilates® Movement Library was created. You shouldn’t have to guess if a workout is safe for your spine or hips. 

Our classes are designed specifically for the aging body and taught by a physical therapist and certified Pilates teacher. This means every routine is filtered through a clinical lens of safety and efficacy. We focus on: 

Safety First: Avoiding excessive forward flexion (rounding the spine) and deep twists that can be risky for low bone density. 

Functional Strength: Exercises that translate directly to your daily life—getting out of a chair, carrying groceries, and staying active. 

Total Body Integration: These 30- and 60-minute sessions provide the time needed to focus on the “three-dimensional cylinder” of your core while integrating the BoneSmart ABCs, giving your bones the strategic resistance they need to stay strong. 

 

May Awareness Special: Join Our Community 

In honor of Osteoporosis Awareness Month, I want to make it as easy as possible for newcomers to start their journey toward stronger bones. 

May Special: Get 50% OFF your first month in the BoneSmart Pilates Movement Library! 

Use Code: MAY50  – Special expires May 14, 2026 

Whether you are navigating a new diagnosis or are simply proactive about the changes that come with aging, remember: Movement is Medicine.

Your bones are the framework of your life—let’s give them the clinical support and strength they deserve.

👉  Explore the Movement Library & Claim Your 50% Off 

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The Thought Behind a BoneSmart Burst

A year ago, a Burst subscriber sent me an email that struck a chord.   She said, “That was a great Burst! Such a simple little workout.”

I laughed because what she experienced as a simple eight-minute Burst actually took quite a bit of time and thought to create.  Choosing the right movements, putting them in the right order, making sure they’re bone-safe, effective, and accessible – all of that happens before the camera ever turns on.

Which is why I’ve always loved this quote from Joseph Pilates:

“A few well-designed movements, properly performed in a balanced sequence, are worth hours of sloppy calisthenics or forced contortion.”

He understood something that is still true today: good movement doesn’t happen by accident.

 

How I create a BoneSmart Burst

I spend time thinking about how to create sequences that are safe, effective, and meaningful for the bodies we live in today.   And yes—those bodies are aging. Every single one of us.     As a physical therapist, I approach each Burst with an evidence-based mindset.    I think about what areas of the body need attention and how to create a balanced sequence that supports strength, mobility, posture, and balance.

Some days, a Burst may focus on strength work with hand weights to help stimulate bone and build muscle.
Another day might draw inspiration from Tai Chi or Yoga, cultivating balance and coordination.
Other days, we might explore mobility work, resistance band stretching and strengthening, or posture-focused movement.

But no matter the theme, certain elements are always woven into the experience:

  • Breath
  • Posture
  • Alignment
  • Bone-safe movement strategies

These are the foundation of every BoneSmart Burst.

 

A Little “Behind the Scenes”

Here’s an example of how a Burst might come together.

Let’s say I’m designing a Burst focused on hip strength and balance, both essential for maintaining bone health and preventing falls.

I might start with a simple posture reset to bring awareness to alignment. From there, I might add a standing leg exercise with a resistance band to strengthen the hip stabilizers. Next, we might include a balance challenge that asks the body to react and stabilize.

Just a few movements. That’s it.

But they’re chosen intentionally so they build on each other and create a balanced sequence – exactly the kind of thoughtful design Joseph Pilates was talking about.

Why Mini-Workouts Actually Work

We live in an era of endless notifications, back-to-back meetings, and long stretches of sitting. Finding 45 minutes for a traditional workout isn’t always realistic.

That’s one of the reasons I started creating these Bursts.   Short bouts of movement—sometimes called exercise “snacks”—typically last just 5–15 minutes, but research shows they can still provide meaningful benefits.    These short bursts can lift your mood, boost energy, and help shake off that heavy, sluggish feeling that creeps in after sitting too long.

Research published by the BMJ Group suggests that brief bouts of physical activity can improve cardiorespiratory fitness. Studies in the journal Diabetes Care also show that breaking up long periods of sitting with short movement breaks can help lower blood sugar and insulin levels after meals.

In other words, these small movement breaks aren’t just “checking a box.” They act as a quick reset for your body – and your brain.

Why I Created BoneSmart Bursts

As a physical therapist, I’ve spent decades helping people move better and protect their bones as they age.    One thing I’ve learned is that consistency matters far more than perfection.    Many people think exercise only “counts” if it’s long, intense, or done at the gym. But that mindset can actually become a barrier.

BoneSmart Bursts grew out of the idea that movement should be approachable, doable, and sustainable—something you can weave into everyday life.   A few thoughtful minutes here and there can truly add up.

Small, Smart, and Intentional

That’s the philosophy behind BoneSmart Bursts.   They’re short by design – but they’re never random.   Each Burst is thoughtfully created to help you maintain bone strength, support healthy muscles, improve balance, and move with more confidence.   Just as Joseph Pilates believed, a few well-designed movements can go a long way.

Want to Give it a Try?

If you’re new to BoneSmart Bursts, start with a simple month-to-month subscription.    You can get a whole month for about the same price as a cup of coffee and a bagel.   No long commitment required—you can cancel anytime.

Just 5–12 minutes.
A little movement.
A big reset for your body.

You might be surprised how powerful those few minutes can be.

Not quite ready to subscribe?     Try one first.

Here’s a typical Burst, “Chair Break Reset,” as my gift to you.

Don’t have a core ball? Not a problem. Just use a towel rolled up like a sausage, secured with rubber bands, instead!

 

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Magic of the Core

What Is the Core, Really?

When most people hear “core,” they think abs. But the core is much more than a flat stomach or six-pack muscles.

Think of your core as a 3-dimensional cylinder of support that surrounds and protects your spine.

This cylinder includes:

  • The abdominals in the front
    • Rectus abdominis (the outer abdominal muscles)
    • Transversus abdominis (the deepest abdominal layer—your natural corset)
    • Internal and external obliques (the muscles that create your waistline and control rotation)
  • The muscles in the back
    • Multifidus (small but powerful stabilizers between each vertebra)
    • Erector spinae (muscles that help support upright posture)
  • The diaphragm on top
    • Your primary breathing muscle, which plays a key role in core pressure and stability
  • The pelvic floor on the bottom
    • A supportive hammock of muscles that helps manage pressure, balance, and control

These muscles don’t work in isolation. They work in concert, creating internal support so your arms and legs can move freely and efficiently.

In simple terms:

Your limbs create movement. Your core controls it.

Why This Matters as We Age

As we age, the body naturally loses strength, coordination, and reaction time—especially in the deep stabilizing muscles of the core. When this support system weakens, the body compensates by gripping, overworking joints, or avoiding movement altogether.

That’s when we start to see:

  • Back and hip pain
  • Poor balance
  • Fear of falling
  • Reduced confidence in sports and daily activities

A study in the Journal of Aging and Physical Activity demonstrated that older adults who engaged in consistent training (specifically Pilates-style movements) saw positive long-term effects on balance and strength, effectively “buffering” them against age-related decline.

Pilates directly supports the “reactive balance” needed for hiking and skiing.  Pilates trains your brain and body to respond quickly to uneven terrain or icy slopes, making the difference between a “close call” and “a fall.” A strong core protects your spine from the sudden lateral lunges of pickleball and the high-torque rotation of a golf swing, thus preventing injuries.

Rather than bracing or gripping, we build responsive support – the kind that adjusts instantly when you step on uneven ground, change direction on the pickleball court, or rotate through a golf swing.

 

Core Strength = Freedom

A strong, integrated core:

  • Unloads stress from the spine and joints
  • Improves balance and reaction time
  • Protects against sudden, unpredictable movements
  • Extends your Active Life Expectancy

This is why research consistently shows that Pilates improves balance, reduces falls, and helps adults over 60 continue doing what they love for longer.

Increased core strength also extends our Active Life Expectancy. Injury is the #1 reason older adults stop playing sports like hiking, pickleball, golf, and skiing. A study in the Archives of Physical Medicine and Rehabilitation concluded that Pilates is a promising way to improve balance and lower the risk of falls in adults over age 60, and a study in the Journal of Gerontology found that core stability is the strongest predictor of a long-term “playing life”.

I believe I have a strong, functional core, and you can too.  And it has nothing to do with a flat belly (thankfully). My core shows up when I’m on autopilot: lifting Amazon boxes, moving furniture, sliding my carry-on into the overhead bin without a second thought. It’s muscle memory I can trust because that’s what I’ve practiced relentlessly.

On a recent trip to Costa Rica, my body was simply adventure-ready. I didn’t hesitate to zipline, white-water raft, or hike uneven volcanic terrain. When fun opportunities appeared, my answer was an unequivocal yes. To me, that’s the real measure of core strength.

Core-Centric Classes Offered

In addition to private and semi-private studio sessions, a clear core-centric focus runs through the following virtual group classes:

  • Superpowers
  • Core & Restore
  • Active Aging Bootie Barre
  • Signature BoneSmart: Standing Strong

These classes are available Live Online  or on demand through my BoneSmart Virtual Movement Library.

Remember, the goal isn’t rigidity.
The goal is support that moves with you.

 

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How the BoneSmart Virtual Movement Library Can Transform the Way You Move and Feel

Rediscover Your Strength and Ease

Do you ever wish you could move through your day with more ease — fewer aches, more energy, and a sense that your body truly supports you? Whether you’re new to exercise, newly diagnosed with osteoporosis, or just feeling disconnected from your well-lived, once-vibrant self, it’s never too late to rebuild strength, restore confidence, and rediscover joy in movement.

That’s where the BoneSmart Virtual Movement Library comes in — a welcoming space with over 300 physical therapist-led videos designed to help you move smarter, not harder. Each class is crafted with safety, function, and enjoyment in mind so you can feel strong, supple, and empowered at any age.

Your Body, Your Journey

Imagine starting your week with a 30-minute Core and Restore class — a therapeutic blend of deep core work and mobility training that sets the tone for your entire week. You’ll awaken your muscles, gently build stability, and restore ease to areas that feel tight or sluggish. These short, smart sessions prove that consistency doesn’t require hours of time — just intention and care.

Midweek, if your body feels tight or bound from sitting, that’s your cue for Roll and Release. Using a foam roller, you’ll melt away tension, open up stiff areas, and restore fluidity to your movement. It’s like ironing out the wrinkles in your body, leaving you feeling taller, freer, and more at ease.

When You Crave Strength and Stability

Some days call for grounding — for feeling strong, capable, and steady. That’s where the strength-focused classes shine.

Superpowers builds whole-body strength using hand weights for your core, arms, legs, and hips. You’ll rediscover your inner power — not just in your muscles, but in the confidence that comes with it. The most profound lesson I learned from an orthopedic surgeon at Stanford, Dr. Allan Mishra, is that “Muscle is modifiable until the day you die”.  It’s never too late to build muscle, feel stronger, prevent falls,  and live with vitality.

I recently completed a six-week health coaching program (more on that in a future blog), and my coach asked me to track my strength workouts so I could safely incrementally increase my weight, reps, and sets. Not only did I benefit from that directive, but that request inspired the creation of the BoneSmart Strength Tracker (PDF), which I share in my Superpowers class as a resource for you. It lets you mark your workouts, track your progress, and even do a quick mini-session on your own in just 5 or 10 minutes!

 

When you’re ready to challenge yourself with a longer, more complete workout, the 60-minute Signature Standing Strong class combines weight-bearing strength, balance, coordination, and core-centered matwork to create a truly integrated experience. You’ll finish feeling grounded, steady, and empowered — aliving reminder that stability, in body and in life, begins with strong foundations.

And for those moments when you crave a playful burn and a boost of vitality, Active Aging Bootie Barre delivers. This energizing class, with a chair as your partner, targets your glutes and hips for strength and alignment while helping support a pain-free back.

The benefits extend far beyond class — you’ll feel the difference when walking, climbing stairs, or hiking, as your hips and legs move with more power, balance, and ease. Each session builds the strength that supports everyday movement, helping you feel grounded, capable, and ready to take on life’s adventures.

Energize Your Body, Uplift Your Spirit

After building strength and stability, it’s time to awaken your energy and spark joy through movement.

On days when you want to elevate your heart rate safely, HIIT (High-Intensity Interval Training) with a Dash of Dance delivers. You’ll experience short, bone-safe cardio bursts that build endurance, strengthen your heart, and boost your metabolism — all followed by simple, brain-boosting dance sequences that uplift your mood and coordination.

This class is designed to remind you that movement can be both powerful and playful. You’ll finish feeling invigorated, clear-headed, and alive — ready to carry that vibrant energy into the rest of your day.

Build a Rhythm That Works for You

Think of the BoneSmart Virtual Movement Library as your movement companion — flexible, encouraging, and always ready when you are. Start with a simple goal: three classes a week.

Maybe Monday is for strength, Wednesday for release, and Friday for renewal. Try different combinations. Notice how your body feels after each session — perhaps more open, more balanced, more you.

As you build consistency, you’ll begin to crave the sense of ease that comes with regular movement. You’ll learn to listen to your body’s signals — when it wants to push, when it wants to pull back — and you’ll always have the perfect class waiting.

Your Movement, Your Freedom

Whether you’re in a different time zone or simply want the freedom to move on your own schedule, this membership gives you maximum flexibility — with safe, effective, and uplifting classes available anytime, anywhere.

If you’re ready to reclaim your strength, balance, and joy in movement, the BoneSmart Virtual Movement Library is your path forward. Start today, listen to your body, and rediscover what it feels like to move with confidence, grace, and ease.

Ready to Begin?

Join today and take the first step toward feeling stronger, freer, and more connected to your body. With the BoneSmart Virtual Movement Library, you’ll have expert guidance, uplifting support, and a wide range of classes that meet you right where you are.

Start small. Stay consistent. Feel the transformation — one mindful movement at a time.

👉 Join the BoneSmart Virtual Movement Library today and experience how empowering movement can truly feel.

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Why “Exercise Snacks” Are the Secret to Vitality (and How BoneSmart Bursts™ Make It Fun!)

Looking for a smarter, more joyful way to stay active, without committing to long, grueling workouts? The latest research reveals that just a few minutes of movement, scattered throughout your day, can lead to meaningful improvements in health, energy, and even longevity. These short “exercise snacks” are the driving force behind BoneSmart Bursts™—and there’s never been a better time to try them!

What Are Exercise Snacks and how do they relate to the BoneSmart Bursts™?

Exercise snacks are short, focused bursts of movement, think 5 to 12 minutes of targeted activity. BoneSmart Bursts™ match that description with one distinction. They are created with the active ager in mind.

The Bursts are designed by a licensed PT, nationally certified Pilates teacher, and former pro dancer, to be safe and effective for those with osteopenia, osteoporosis, back issues, and common conditions seen with aging. Unlike traditional workouts that include crunches and a rounded spine, these Bursts avoid positions that can put your posture, discs, or bones at risk.

They’re easy to fit into even the busiest schedule, and science shows they deliver remarkable benefits:

  • “With my clients, I’ve observed that becoming breathless with three or four exercise snacks throughout the day can sometimes be more stress-reducing than doing one longer workout and sitting the rest of the day,” says Dr. Oppezzo.
  • “After raising your heart rate through exercise, your body has to kick into ‘calm down’ mode and exercise snacks give your body an opportunity to calm down multiple times throughout the day.We make exercise too complicated, but it doesn’t have to be. We can keep it simple with exercise snacks.”— Dr. Oppezzo, Stanford Lifestyle Medicine 1

Recent studies show these quick sessions can improve cardiorespiratory fitness, boost strength, and even lower cancer risk, sometimes by as much as 32%. Even minimal daily movement has been linked to a reduced chance of dementia and healthier aging.

The benefits of movement extend to brain health, too. Doing even a small amount at any dose, of moderate to vigorous physical activity every day reduces your risk of dementia, according to a March 2025 study in JAMDA.2

“Short bouts of physical activity, referred to as ‘exercise snacks,’ which last anywhere from 30 seconds to 10 minutes, enhance fitness levels without necessitating lengthy workout sessions.”

There are lots of examples of exercise snacks like doing jumping jacks while your coffee brews, or stepping away from your computer and doing high-marching in place for a few minutes. However, I find people appreciate structure and expert guidance. And if you’re dealing with physical challenges, you want exercise snacks that you trust will be safe and effective for your well-lived body.

The Power of Variety: Keep Your Body and Mind Engaged

One secret to motivation is variety, and the full spectrum of BoneSmart Bursts™ delivers:

  • Strength (with hand weights or resistance bands): Build bone density and muscle safely, even if you have osteopenia or osteoporosis.
  • Balance Work: Reduce fall risk, improve stability, and move with greater confidence.
  • Posture Training: Develop excellent posture that radiates confidence and helps you to stand and sit tall.
  • Dance and Cardio: Enjoy heart-pumping Bursts to support cardiovascular health and lift your mood. They’re kept lighthearted and fun.
  • Yoga & Flexibility: Enhance mobility, joint health, and overall comfort in daily movement.
  • Tai Chi: These Bursts enhance breath, flow, and balance.
  • Foam Rolling: Soothe muscles, improve mobility, recover faster, and prepare your body for action.
  • Life Skills: Learn how to lift, bend, and move with mindfulness for greater independence and safety. Specially designed by a licensed PT, these life skill Bursts cover areas like gardening, lifting boxes, putting dishes on a high shelf, and safely removing items from your oven.

This variety is essential for active agers. As experts explain, “Doing one type of exercise can help improve your ability to do the others, and variety helps reduce boredom and risk of injury.” 3  When exercise is fun, you’re far more likely to make it a habit that sticks.

What’s in it For You?

  • Better Health, Less Time: Studies confirm that even a few minutes of daily activity can enhance heart health, metabolism, and overall function 4
    These Bursts are designed to fit into your busy life.
  • Move Easier, Live Stronger: Safely build strength, flexibility, and balance at your own pace.  Modifications are offered.
  • Fun That Lasts: Lively Bursts keep things fresh (and a touch playful), supporting real consistency and better results.

 

“Success is the sum of small efforts, repeated day in and day out.”
— Robert Collier

 

In summary, Experts recommend quick movement bursts because they are scientifically proven to yield real health gains in less time, fit more easily into your daily life, and foster habits that stick. This insightful approach to movement empowers you to stay healthy, active, and independent at any age.

There’s no time like now to give BoneSmart Bursts™ a whirl—and here’s your chance to start with extra savings.    Click here and get 20% off your first year when you order an annual subscription with code SNACK!
*Coupon valid for new subscribers only.    Coupon cannot be applied retroactively.  


See How Simple an Exercise Snack Can Be!  

Did you love that taste of a Burst?  Don’t forget—you can get 20% off your first year with code SNACK.   Give bursts a whirl!

 

 

  1. https://longevity.stanford.edu/lifestyle/2024/07/02/what-are-exercise-snacks-and-why-are-they-important/
  2. Moderate-to-Vigorous Physical Activity at any Dose Reduces All-Cause Dementia Risk Regardless of Frailty Status – https://www.jamda.com/article/S1525-8610(24)00879-X/abstract
  3. https://areaagencyonaging.org/generations-columns/good-health-requires-variety-in-your-exercise-lynn-kellogg-jan-6-2024/
  4. Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health          https://pubmed.ncbi.nlm.nih.gov/34669625/
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🎉Bone Density Scan Victory! 🎉

I can hardly contain my excitement—I want to shout this from the rooftops!

At 67 years old, I just received my new DEXA scan results (the test that measures bone density), and the news is nothing short of incredible:

📈 My spine bone density has increased by 17% over the past 5 years—enough to move me completely out of the osteopenia range and back into normal bone density!

💪 My hip bone density held steady at -1.1. That’s a victory too, because after menopause, women typically lose 1–2% of their bone density per year. Holding steady means I’ve beaten the odds and protected my bone health. Note that this was all done without medication. (I was not prescribed meds as my numbers didn’t cross into osteoporosis)

Also, this was measured on the exact same machine as five years ago, so the results are truly apples-to-apples.

What was different?

This made me pause and reflect: What did I do differently in the last five years?

Looking back, two big turning points stand out.

First, I joined a clinical trial aimed at preventing cognitive decline (Alzheimer’s runs in my family). Part of my trial regimen included adding strength training with weights and HIIT – High Intensity Interval Training. I figured, something good for my brain and body, I’m in!

 

Second, COVID arrived, and like many of us, I had to pivot. Overnight, I shifted from hands-on teaching in my studio to guiding people online over Zoom.

Suddenly , I wasn’t just coaching, providing verbal and tactile cues; I was doing the classes with my students. That meant my own workouts became the very classes I was teaching: about 2.5 hours a week of consistent, bone and muscle-focused training. (I don’t count my restorative or roller classes here—they’re self-care, still important, but they’re not bone-building.)

And here’s the kicker: I think many people imagine that Pilates teachers are “working out all day long, so sure, their bones will get stronger.”

The truth? Outside of Zoom, most of my time is spent creating programs, designing Bursts, editing and publishing videos for my on-demand library, running my business, and doing a lot of admin work.

My actual workouts are the ones I teach live over Zoom, and that bone-building focus and consistency is what has made all the difference here.

What else did I do or not do?

I took a Calcium supplement, just 333 mg a day, as insurance, in case I didn’t get my full 1200 mg through my diet.

As part of the clinical trial for cognitive decline, I was put on bio-identical hormone therapy and am still on that. It helps the brain and bones. And yes, I’m getting regular breast mammograms and ultrasounds to monitor my health.

I did not use a weighted vest or a vibration platform.

I invested in better technology, lights, camera, moved to Vimeo for my library to deliver the highest quality classes over Zoom.

I promise—I wasn’t sneaking off at midnight to do some top-secret bone-building workout. Everything I did to strengthen my bones, I did right alongside YOU, my BoneSmarties, in our virtual classes!

So what have I learned?

✨ What’s good for the brain is also good for the muscles and bones.
✨ Consistency matters more than perfection.
✨ Steady, focused research-based effort over time can yield remarkable results.

✨ Virtual and On-Demand classes have been a game-changer—whether it’s juggling a busy schedule or joining from another time zone, they just fit people’s lives better. That’s why they’re here to stay.

My DEXA scan is living proof that bone-safe, bone-building movement works. Your bones are living tissue, always responding to the signals you send. With the right kind of safe, targeted exercise, you can strengthen them, protect yourself from fractures, and feel more confident in your body, at any age.

My Mission

💗 Through BoneSmart Pilates® classes and my On-Demand Movement Library, my mission is to empower people with osteoporosis, osteopenia, or anyone who simply wants to age strong, to move with confidence while protecting and strengthening their bones. 

Linda B., a BoneSmart On-Demand Movement Library member, shares, “My last DXA showed my bones have improved, and I am back into the osteopenia range again. I attribute it all to the bone-building exercises you teach.” 🥰

And from my primary care physician in response to my bone density results, “Continue your excellent exercise regimen!”

If you’ve ever been told that “bone loss is inevitable,” I’m here to tell you that’s not the full story.

✨ You can make a difference in your bone health at any age.
✨ You can protect yourself from fractures.
✨ You can feel stronger, steadier, and more confident in your body.

Here’s to Aging Strong—inside and out! 💗💪

👉 If you’re ready to take simple, safe, and effective steps for stronger bones, I’d love to support you. Explore my On-Demand Movement Library, pop into a live Zoom class, explore my BoneSmart Bursts, or jump into our upcoming Strong for Longer fall hybrid series, where you can join in person or over Zoom.

No matter how you participate, you’ll discover that it’s never too late to build strength, resilience, and confidence together.

 

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