How to Rage Against the Dying of the Bones
They give us protection.
And they give us the ability to live strong, capable, and resilient lives.
But as we age, something can begin to change…
Bones can grow weak.
Porous.
Brittle.
This is called Osteoporosis.
The Silent Threat
Osteoporosis is often called a silent disease.
Most people don’t even know they have it…
until something breaks.
A fall.
A fracture.
A hip injury.
And from there, life can change quickly.
For many, especially as they age, a broken hip can lead to a rapid decline in independence—and sometimes even life itself.
Here’s the Good News
Osteoporosis is not inevitable.
Let me say that again:
👉 It does not have to happen
👉 It can be slowed
👉 It can even be reversed
And you don’t have to wait for a fall to find out where you stand.
You can be proactive with a DEXA scan to measure your bone density and take action early.
What Causes Bone Loss?
There are a few major contributors:
- Low calcium intake
- Low Vitamin D (lack of sunlight or supplementation)
- Hormonal changes (especially low estrogen)
- Lack of bone stimulation
The first three matter.
But the fourth one? That’s where we have the most control.
Use It… or Lose It
The body is efficient.
If you don’t use something… it lets it go.
No demand = no supply.
But here’s the flip side:
👉 Create demand → build supply
If you ask your body to be strong, it will respond.
The Missing Piece: Bone Stimulation
Bones don’t just stay strong on their own.
They need to be loaded.
Specifically, they need to be loaded against gravity—
perpendicular to the ground and through their structure.
What does that look like?
- Walking, running, and standing tall
- Carrying weight (like suitcase or goblet carries)
- Strength training movements
- Crawling (yes, really)
- Supporting load through the spine (like holding a barbell)
Where We Lose It Most
As people age, they tend to:
- Move less
- Carry less
- Load their bodies less
And this shows up most in:
- Spine
- Arms
- Hips and legs
That’s why hip fractures are so common.
It’s not just the fall…
It’s the lack of strength before the fall.
Simple Ways to Build Strong Bones
You don’t need complicated programs.
You need consistent, intentional strength training.
Here are a few powerful examples:
- Suitcase Carries → Load the legs, spine, and arms
- Goblet Carries → Reinforce posture and total-body strength
- Crawling → Load the arms and shoulders
- Barbell Holds → Stimulate spinal strength and stability
Simple movements.
Big impact.
What This Means for You
If you’re training with us at OSI…
You’re already doing this.
Every class.
Every session.
You’re:
- Resisting gravity
- Supporting load
- Stimulating bone growth
- Building strength from the inside out
We’ve even had members reverse signs of osteoporosis—
confirmed through follow-up DEXA scans.
You’re Not Stuck
The quality of your life will always be influenced by how well, and how often, you move.
You were made to move.
You were designed to be strong.
And you are not stuck.
We can push back against decline.
We can slow it.
We can even reverse it.
Rage Against It
Show up.
Move.
Lift.
Carry.
Crawl.
Ask your body to be strong…
and it will respond.
Through movement… you can heal.
Want Help Getting Started?
If you’re not sure where to begin or you want a plan designed for you…
Come talk to us.
We’ll meet you where you are and help you build strength that lasts.
👉 Book a Discovery Session at OSI and let’s get started.
