Tag Archive for: aging strong

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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Fall Prevention & Balance

Perhaps you’ve been diagnosed with low bone density, and avoiding falls is critical to preventing fractures. If you’ve fall-proofed your home, you must also be aware of hazards outside the home. I’ll offer a few tips to avoid falls in various settings outside the home, and I’ll conclude with the importance of balance training and a few tips to help you be steady.

 

Parks and Playgrounds

Are you headed out for a walk or hike in a park? Your health and safety are of utmost importance. Watch for uneven terrain. Areas to watch for include spots where two types of terrain meet, like a mulchy playground and a walking path. Ensure your footwear is appropriate, such as sneakers or hiking shoes.  If you need a little extra stability, I’m a big fan of hiking/trekking poles.  They not only help with balance but when you use them to propel yourself forward, they integrate upper body strength, a plus!

 

Public Staircases

Use extra caution on stairs as they might be a different depth and width from the stairs you are used to at home. My number one tip-hold the handrail!   I tore my rotator cuff falling on icy stairs in NY while NOT holding onto a handrail.  My daughter fractured her leg bone when she slipped on our stairs during our remodel when no handrail was present.  Lesson learned.  ALWAYS hold the handrail.

 

Public Bathrooms

These are notorious for having wet, slippery surfaces that could cause you to slip and fall. In addition, public restrooms often have poor lighting.  Enter with caution and have your phone handy in case you need to call for help.  When available, use the handicapped stall, which has grab bars and a higher toilet.

Stores

Stores often have slippery, smooth floors. When shopping, wear shoes with nonslip treads (especially on a rainy or snowy day).  If you have balance challenges, grab a cart. It will provide support and stability. My mom, at 94 y/o is quick to grab a cart when shopping.  It gives her a sense of security.  If you need to reach for items on a shelf, stand with one foot forward and one foot back at hip-width distance for better stability, or just ask for help!

 

Consider the weather and how it affects your fall risk

Preparing for the weather before leaving home is an important part of protecting yourself from falls.  As we enter the summer, it can be sunny and hot, making dehydration and overheating a risk. Feeling dizzy from those conditions can make you susceptible to falling.  Wear a hat and keep a water bottle handy to stay hydrated.

Conversely, if it’s rainy or icy, ensure you have the right treaded foot gear to decrease your risk of slipping and falling.

 

Stop moving before using your cell phone

If you’re looking at your cell phone, you will be distracted, and distractions often lead to falls.    Whether it’s stubbing your toe on an uneven piece of sidewalk, or missing the wet spot in a public restroom, stopping before you look at or talk on your phone is a good rule of thumb!

 

 

The Importance of Balance

No matter where your life takes you outside your home, balance training will better equip you to navigate unexpected fall hazards.  Strengthening your hips, legs, and core is one of the best things you can do for your balance.

Your vision, vestibular health (inner ear), and proprioception (sense of where your joints and feet are in space) are also essential for balance.

Ensure your regular exercise routine includes sit-to-stand exercises that strengthen your core and hips. Here, I demonstrate sit-to-stand using a dowel (or any stick you have at home) as an alignment tool. Ideally, you want the back of your head, shoulders and bottom to be in contact with the dowel. Additional exercises such as lunges, leg lifts in all directions, and single-leg balance are helpful. Standing on one leg for 38 seconds is considered “excellent.”  Not being able to stand on one leg for 10 seconds is indicative of a fall risk.

 

 

 

 

 

 

Want an easy way to incorporate some single-leg balance exercises into your day? Stand on one leg for a minute as you brush your top teeth, and stand on the other leg for the bottom teeth. Do that twice a day, and you’ll have four minutes of balance training seamlessly woven into a task you already do every day. You can also balance on a concrete ball in Barcelona, but I wouldn’t suggest starting there!

 

 

A final word about upper body strength and balance. 

Although it seems unrelated, having the arm, shoulder girdle, and core strength to “catch yourself” should you slip could mean the difference between a hip or knee injury and walking away intact and injury-free. A great way to train this is with the “Knees Off” exercise, which I teach in all my classes.  While on all fours, spine in neutral, just lift your knees off an inch or two and hold for 10-30 seconds.  I’m using the BoneSmart inflatable core ball here between my knees to activate my inner thigh muscles and deep core and to ensure good hip and knee alignment. This exercise builds core, hip, shoulder, and spine strength. A reminder that if you have low bone density, your spine, hips, and wrists are most vulnerable to fracture when falling.

An extra bonus with the “knees off” exercise is that the weight bearing on your wrists helps build bone there.

In conclusion, when you leave your home, heighten your awareness of your surroundings and how you’re adapting to keep safe.  Research indicates that a fear of falling is a big risk factor for falling.  Do all you can to strengthen your body and improve your balance. A stronger, steadier body will increase your confidence, especially when you’re out and about in the world.

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Muscle Matters

For many of us, getting older isn’t easy. We persevere through stiffness, aches, and pains.

The good news is we don’t have to accept these “inconveniences” of age as inevitable.

The key, my friends, is lean muscle mass.  According to Dr. Allen Mishra, an orthopedic surgeon at Stanford, “muscles are modifiable until the day you die.” And there’s recent research to back this up.

Orthopedic surgeon Dr. Vonda Wright notes that “we do not have to be the victims of the passage of time; we don’t have to go down a slippery slope from vitality to frailty and do nothing about it.”  She states that the number one thing that can save our lives is our lean muscle mass.

Muscles play a crucial role in aging and longevity due to their impact on overall health, mobility, and metabolic function. Here are several reasons why muscle matters for aging and longevity:

 

  • Metabolism and Weight Management: Muscle tissue is more metabolically active than fat tissue, which burns more calories even at rest. As people age, they tend to lose muscle mass, which can decrease basal metabolic rate. This makes it easier to gain weight and harder to maintain a healthy weight, which in turn can increase the risk of various health conditions such as obesity, type 2 diabetes, and cardiovascular diseases. Preserving muscle mass through exercise and a balanced diet can help mitigate these risks.

 

  • Bone Health is a subject I’m passionate about: Muscles are connected to bones through tendons, and when muscles contract, they exert force on bones, which in turn helps to stimulate bone growth. This is crucial, especially for women who are at a higher risk of osteoporosis, a condition where bones become weak and brittle. According to the National Institute of Health (NIH), one in two women over 50 will experience an osteoporosis-related fracture in their lifetime. Engaging in weight-bearing exercises and resistance training can improve bone density and reduce the risk of fractures as people age. And don’t forget impact exercises to “surprise the bones,” which, according to Wolf’s law, stimulates bone growth. If you do have osteopenia or osteoporosis, make sure to find a trainer or physical therapist who has special certification for working with osteoporosis. There are clear guidelines that need to be followed to keep you safe.

 

  • Leg Power Predicts Brain PowerAccording to a UK study by Steves et al 2015, evidence showed that the stronger the legs were, the less risk of dementia and the greater the gray matter in the brain. For those concerned about cognitive decline, this is an actionable step you can take. Strengthen those legs.

 

  • Balance and Fall Prevention: Strong muscles, particularly those in the legs and core, are essential for balance and stability. Falls are a significant concern for older adults, as they can lead to serious injuries such as hip fractures. Having good muscle strength and
    balance reduces the risk of falls and enhances the ability to recover from a loss of balance. Also, don’t forget that having strong arm and shoulder muscles and a strong core can help you avoid a fracture by “catching yourself” before your hips or knees hit the ground.

 

  • Functional Independence: Maintaining muscle mass and strength is directly linked to the ability to perform daily tasks
    independently. This includes activities such as walking, climbing stairs, carrying groceries, and getting up from a chair. As people age, the loss of muscle mass (sarcopenia) can impair these functional abilities, leading to a loss of independence. Regular strength training and exercise can help preserve muscle function and independence.

 

  • Hormone Regulation: We often perceive muscle as something that helps keep us strong or helps us move.  What we might not realize is that muscle also serves as an endocrine-like organ. When muscles contract, they release these molecules called myokines.  Myokines have positive effects on your Metabolic system, Cardiovascular system, Immune system and your Mental function.  Brain-derived neurotrophic factor (BDNF) protects your brain and supports neuroplasticity essential for learning and memory. A 2023 study by Abou Sawan et al showed evidence that “increasing physical activity can affect cognitive function in older adults.”

 

  • Inflammatory Response: Chronic low-grade inflammation is a common feature of aging and is associated with various age-related diseases, including heart disease and Alzheimer’s. Regular exercise, especially resistance training, has been shown to have anti-inflammatory effects, which can contribute to better overall health and longevity.

 

  • Longevity and Quality of Life (QOL): Overall, maintaining muscle mass and strength is associated with a longer, healthier life. Studies have consistently shown that individuals with higher muscle mass tend to live longer and have a lower risk of age-related diseases. Additionally, having good muscle health improves the quality of life in older adults, allowing them to remain active, independent, and engaged in daily activities. If you don’t have the strength to take a walk, get into and out of your chair safely, or play with your grandkids, your quality of life plummets.

 

One of the key findings from the Okinawa Japan Blue Zone is that their environment naturally encouraged strengthening. For instance, a typical home has low-lying tables, and people sit on the floor. Centenarians rise up and down from the floor on average 30 times a day and, in the process, strengthen their hips, legs, and core and hone their balance. That’s a lot of squats and a lot of function!  Okinawan centenarians tend to their gardens most days. They weed, pull, dig, and squat for one to two hours a day. In contrast, falls are one of the top ten leading causes of death for older people in the US. They have weak hips and legs and poor balance because so many of them are sedentary, sitting in chairs and Lay Z Boys.

 

A few Commonsense Thoughts

We are not destined to go from vitality to frailty

Remember, your muscles are modifiable till the day you die.  Commit to continuous improvement to create the best version of yourself every day!  As Dr. Mishra suggests,  “Exercise relentlessly.”  Do resistance training daily.  He proposes you consider resistance training as necessary as brushing your teeth daily.

You don’t have to join a power-lifting club to maintain your muscle.  Just begin today to do some form of resistance training if you’re able. Work with a physical therapist or trainer to help you develop a customized strength training program regardless of your age. Dr. Mishra notes that the higher the weight, the more susceptible you might be to injury, like tearing a tendon. Instead, it’s more important to be consistent.

Here are some simple strength exercises you could begin today.

  • 💪 Biceps curls with hand weights that challenge you without strain. Emphasize slowing down the unfolding (eccentric phase) of the exercise. 8-10 reps

 

 

  • Triceps kickbacks with hand weights, emphasize slowing down the bending portion of the exercise. 8-10 reps

 

 

  • Resistance bands. 8-10 reps

 

 

  • Planks (start with hands and knees-lifting the knees just off the ground, spine straight) Hold 10-15 sec.

 

 

  • Chair Squats (sit-to-stand) Emphasize slowing the descent to the chair to build more control and strength. Start with five reps twice a day and build from there.

 

Muscles are not just about strength and appearance; they are vital for overall health, mobility, and longevity. To get optimal results, be consistent and take responsibility for showing up for yourself, even if you’re working with a trainer or PT.

One tip Dr. Mishra provided was this: even 8 minutes a day of strength training makes a difference!

If you’re short on time, the BoneSmart Burst™ subscription might be the answer. These 5 to 10-minute bone-safe workouts, designed by a physical therapist, are a great way to start your day or break up a day of too much sitting.  Participants say these bone-safe exercise bursts are “bite-sized enough to be doable with a busy schedule” and “the variety is great!”

In conclusion, to promote healthy aging and improve longevity, take agency for your own progress and modify your muscles with consistency and conviction.

 

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Aging with Grace!

We are bombarded through media, with anti-aging approaches like botox, plastic surgery, facial creams, and expensive supplements.  I personally think the concept of anti-aging is BS.  We are all aging every day.  If you actually stop aging, you are …dead.   I prefer to age, embracing every wrinkle as a testament to the privilege of still being here and with it, hopefully, some added wisdom on top.  Now how we age is a choice.  Everyone makes the choices that feel right for them but I want to share with you an additional approach you can add, that works from the “inside out”.

MOVEMENT HELPS

Did you know that Pilates can make you look and feel younger?  This is all without expensive creams, needles, or surgery.  The only side effects? Improved flexibility, balance, strength, and posture! Exercise also improves your skin and complexion. By increasing blood flow, exercise helps nourish skin cells and keep them vital. We lose about 1% of our leg strength and about ½ a percent of our bone density yearly after we hit 50.  Pilates slows down the muscle and bone loss that occurs with aging.

3 WAYS TO CONNECT and AGE STRONG

Do you prefer to be guided in your movement practice with skill and a keen eye toward the active ager?

The local Aging Strong Pilates® class that I teach in Los Altos, CA,  my DVD series AGING STRONG Pilates® and my Zoom Virtual Classes all focus on those areas at risk of decline as we age. Those areas include the hips and legs (to keep us strong, mobile, and doing what we love), the spine (to prevent slouching/hyperkyphosis), and balance (to prevent falls).

TIPS TO FINDING A TRAINED PILATES TEACHER

If you want to find a Pilates teacher local to you, search for one that is certified through the Pilates Method Alliance  (is an NCPT-Nationally Certified Pilates Teacher) and who has the skills to customize a program to your abilities. If you have certain challenges like osteopenia, osteoporosis, herniated discs, stenosis, joint replacements (the list goes on) your instructor should be aware of the movement contraindications for each diagnosis and be able to create a program that keeps you challenged yet safe.

CONSISTENCY IS KEY

Remember- 1x a week is helpful but consistency is key in the Aging Strong formula. Improvement is dose-responsive. The more classes you take, the stronger, more balanced, and agile you’ll be. If you can’t get to more than one class, make sure your instructor gives you an individualized home exercise program designed specifically for you. (and try my DVDs if you haven’t already)

I believe in interspersing Pilates with the other movement activities in your life that bring you joy. For example,  I love dancing, hiking, and walking my dog Chip.

Please share in the comments section below, what movement activities raise your spirits and your core temperature!

 

 

 

Written by Teresa Maldonado Marchok, Licensed PT and NCPT (Nationally Certified Pilates Teacher

Creator of the BoneSmart Pilates® Method and acclaimed DVD series

Pilates Studio owner since 1998 melding PT and Pilates in her Mountain View, CA private practice.

Ambassador for American Bone Health

Learn more at www.BoneSmartPilates.com

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