Tag Archive for: bone safe exercise

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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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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Former Dancer’s Exercises for Osteoporosis

Originally posted in Prime Women magazine on 9/16/2014

 

Interview with Teresa Maldonado Marchok:

We’ve all heard about the dangers of osteoporosis but did you know you should be doing different exercises for osteoporosis? It is known as a silent disease, so, unless you’ve had a bone density test done lately, you may not even know you’ve slipped into that precarious area of low bone mass (aka osteopenia) or even full on osteoporosis.

Teresa discovered Pilates while dancing professionally with the Martha Graham Dance Company. The rigors of rehearsing and touring worldwide take a toll on a dancer’s body. She credits Pilates’ emphasis on length, strength, breath, and precision with keeping her relatively injury free throughout her dance career.

After leaving the MG Dance Company, she became a physical therapist. It was while she was a PT that she used many of the Pilates mat exercises with her patients and saw profound results. With a herniated disc in her own lower back, Teresa learned that the principles of alignment, recommended for osteoporosis, applied to her condition, as well, and have helped her to control her symptoms. To keep herself healthy, she incorporates these alignment modifications during her daily activities as well as during the dance, yoga, and Pilates classes that she takes and teaches. In a recent interview, I had a chance to ask Teresa about what she believes PRiME women need to know about protecting their bones and how exercises for osteoporosis need to be altered.

Why are we hearing so much about the dangers of osteoporosis lately?

TM: With the rise in aging boomers, we are seeing increasing rates in osteoporosis. The young are not immune either. I got a call this week from a 30 year old woman with osteoporosis that fractured her rib from just a sneeze.

It’s easy to miss osteoporosis, as it’s a silent disease. You might notice your height is no longer what it displays on your driver’s license or your ribs may be sitting on your pelvis, causing pain. You might notice an increased kyphosis (rounding) of the upper back as a result of broken bones there because fractures in the upper back often occur without any symptoms or can be mistaken for a pulled muscle. According to the national organization American Bone Health, 70% of people with osteoporosis have never been screened and don’t know they have it.

A recent report from the U.S. Surgeon General warned that by 2020, 1 in 2 Americans over the age of 50 will be at risk for fractures from osteoporosis and low bone mass. It’s important to be screened and if you have risk factors for the disease. Request a DXA scan, which is the gold standard for measuring bone density and diagnosing osteoporosis.

The good news is that there are proactive steps that you can take to prevent or reduce the effects of osteoporosis. Choosing the right kind of exercise is my area of focus.

Isn’t there medication to take care of osteoporosis?

TM: Controversy exists around different bone medications, but the one undisputed method of addressing this condition is exercise. The strength you develop in your legs, arms, and core, as well as the balance and improved reflexes you cultivate, will decrease your risk of falling and help you recover if you do lose your balance.  Should you hit the ground, you’ll have the upper body strength to decelerate, minimize impact, and avoid a possible hip fracture.

Recently a woman in her prime and Pilates student of mine tripped and lost her balance at a wedding reception. She went into automatic and landed like Spiderwoman, crediting her core strength and quick responses for not injuring herself or ruining her expensive outfit!

What are some examples of types of exercise that build bone?

TM: Some good choices include backpacking, tennis, dance (particularly Zumba and Flamenco), weight training, and high impact aerobics. Activities like walking and low-impact aerobics may not build bone, but they are protective against further bone loss. Biking and swimming are great aerobic choices but have no benefit for building bone due to their lack of impact. In fact, a study showed that endurance cyclists risk hipbone loss because so much of the exercise they do is non-weight bearing.

 

 

Why do women with osteoporosis need a different exercise program than a woman without any bone issue?

TM: Osteoporosis literally means “porous bones.” Their bones are fragile and at risk of fracture. Exercises for osteoporosis require that you put mechanical stressors on the bone to help stimulate growth. Examples include: weight bearing exercise, resistance exercise where the tendons of the muscles that are contracting pull on the bone, stimulating a growth response, and impact exercise such as aerobics, stomping, and jumping.

I saw a presentation recently with results from the Bone Research Lab at the University of Oregon showing that stomping 100 times for 3 times a week improved bone mineral density in the hip. The stomping was done with a force about equal to popping bubble wrap.

Of the sites that fracture, the spine, hip, and wrist are the most susceptible. With that in mind, if someone has been diagnosed with osteoporosis of the hip, but has normal bone density scores everywhere else, then their exercise program should specifically target standing exercises that provide impact translated to the hip bones, strengthening exercises for the muscles surrounding the hip joint, and balance exercises to prevent falling.

On the other hand, if you have low bone density in your upper back (thoracic region), target prone exercises like cobra in yoga or swan in Pilates to strengthen the upper back muscles, which in turn will strengthen those bones. Sinaki has done several informative studies on the link between strong back muscles and the reduction of vertebral fractures.

What exercises should women avoid who have osteoporosis?

TM: There was a landmark study done by the Mayo clinic in 1984 that changed the landscape of the way we address exercise for osteoporosis. In this study, the researchers found that flexion exercises resulted in increased vertebral fractures for women with osteoporosis. The results were so startling that to replicate this study today would be unethical. With this understanding, it is imperative that those with osteoporosis avoid flexion-based moves such as sitting slumped at the computer, rounding over to tie your shoes, touching your toes, or doing abdominal crunches. Those with osteoporosis are also encouraged to avoid extreme end of range side bending and rotation as those movements can put excessive compressive forces on the spine.

Tell us about your BoneSmart Pilates® method?

TM: My BoneSmart Pilates® method, in a nutshell, hones down the bone safe principles of exercise into a simple ABC format.

A stands for Alignment. When you have osteoporosis, you need to be aware of keeping your spine in optimal alignment, avoiding flexion. With exercises for osteoporosis, you must be able to bend safely so we incorporate hip hinging, where you bend forward from your hips rather than rounding your spine. I often use a dowel to teach this principle, where the dowel is used as an alignment tool, held vertically behind your back. You try and maintain 3 points of contact with the dowel at your head, upper back, and your sacrum as you hip hinge. Using the dowel to practice hinging or getting up and down from a chair is a great exercise. It reinforces good posture and strengthens your legs and gluteal muscles.

B stands for Balance. 90% of hip fractures and 1/3 of vertebral fractures are caused by a fall. Balance is critical for preventing falls that can be devastating if you have fragile bones. A 2008 study by Sakamoto showed that standing on one leg for just one minute, 3x/day actually improved bone density. An easy way to start fitting balance into your day is to brush your top teeth for a minute while standing on one leg, and the bottom teeth while balancing on the other leg. Do that twice a day and you’re already at 4 minutes!

C represents Contraction of muscle while doing the following 3 kinds of exercise: weight-bearing exercise, resistance exercise, and impact exercise. This gives your bones the signals to grow and rebuild.

For more information and to see a short preview of her award-winning DVD, please visit Teresa Maldonado Marchok’s website at www.BoneSmartPilates.com.

Additional Information for Blog Readers — from Teresa added 7/27/2024.

Since this article published in 2014,  we’ve seen the rapid aging of the population worldwide and changes in lifestyle habits – think sedentary, computer slumped, texting cashew posture.  The incidence of osteoporosis and related fractures has significantly increased and will continue to increase markedly in the future. According to the National Institute of Health, osteoporosis is considered a serious public health concern due to its prevalence worldwide.  Personally I’ve held osteopenia at bay and have successfully controlled my herniated discs by following my program of bone-safe, spine-safe movement. The BoneSmart Pilates® ABCs still hold hold their weight.

In addition to these record rates of osteoporosis, we’re experiencing booming technology to deliver bone-safe exercise sessions live and on-demand.

I now offer a robust On-Demand platform so you can access bone-safe exercises on your schedule anytime regardless of where you live.

Benefit from the BoneSmart  On-Demand Movement Library with over 350 classes of various styles and lengths and the BoneSmart Burst™ Subscription which includes “exercise snacks,”  bite-sized movement gems delivered right to your inbox. 

Learn more about them here.

Do you thrive on live feedback?  In addition, I offer live virtual classes in 30 minute and 60 minute formats.  Gain from the expertise of a licensed physical therapist and nationally certified Pilates teacher (NCPT).

Do you still prefer physical DVDs?  Exclusive to my blog readers a 25% discount at BoneSmartPilates.com on all my DVDs when you enter code STRONG25 at check out.

 

 

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