Build Better Bones – 7 Simple Steps to Start Now
- Brainz Magazine
- Oct 15
- 5 min read
Written by Annette Cashell, Holistic Movement Coach
Annette Cashell is a Holistic Movement Coach who helps women 40+ get rid of pain and/or build bone health so they can get back to doing the things they love. Annette has spoken on radio, podcasts, and corporate wellness webinars. She has also written articles for Thrive Global and featured in Katy Bowman's book 'Grow Wild,' 'Handbags, Turning Hope into Happiness,' and the Irish Examiner.
When we think about bone loss, we often imagine it as an issue reserved for old age, something to worry about much later in life. But in reality, bone loss begins quietly and much earlier, typically in our mid-30s. Alarming new research reveals that a woman’s lifetime risk of experiencing an osteoporotic fracture is on par with her combined risk of breast, ovarian, and uterine cancers.
That’s the sobering news. The encouraging part? There’s a lot you can do to protect your bones, and it goes well beyond the standard advice to “lift weights” and “take calcium supplements.” A more holistic, movement-based approach can make a real, measurable difference.
It’s never too late to start, but the best time to start is now. The ideal window to take action is between the ages of 35 and 45, before hormonal changes in perimenopause accelerate bone loss.
Here are seven simple, effective strategies you can start using right now, no gym membership or dumbbells required.
1. Sit less
We all know too much sitting isn’t great for our health, but it’s especially detrimental to our bones. Bone is a living tissue that needs mechanical stimulation to regenerate. When you sit for extended periods, you remove that essential stimulus.
But you don’t need to overhaul your entire day. Just start moving more during your regular routines:
Stand during Zoom or phone calls.
Answer emails at a standing desk or counter.
Park farther away and walk a little extra.
Take short standing or walking breaks every hour.
Do household chores like ironing while standing.
These small shifts add up. The goal isn’t a long workout, it’s less time spent sitting still.
2. Sit better
Posture matters. Slouching compresses your spine and weakens bone structure over time. However, even with good intentions, most standard chairs, with their backward-sloping seats, encourage poor alignment.
A simple fix: Tilt your seat slightly forward, about 10 degrees, to encourage an upright posture. You can buy a wedge cushion or use a rolled towel placed near the back of your seat (but not touching the backrest). Use this setup on your office chair, dining chair, or even your piano stool.
It’s a small adjustment that naturally improves posture throughout the day, with no reminders or extra effort needed.
3. Sit differently
When you do need to sit, change how you do it. Variety in sitting positions promotes stronger bones and more mobile joints.
Try rotating through these options:
Sit on a yoga ball.
Use a backless stool or use the backrest less.
Perch on a low ottoman or floor cushion.
Sit cross-legged or with extended legs on the floor. Use cushions to avoid slouching.
These positions challenge your muscles in different ways and improve your ability to get up and down from the floor, a vital but often overlooked skill that supports spine and hip health as we age.
4. Rethink your footwear
Yes, heels can be stylish, but they compromise your alignment. High heels shift your posture, pushing your chest forward, misaligning your hips, and placing more pressure on your lower back. Even everyday low-heeled shoes can have a similar, subtler effect.
Begin transitioning gradually:
Opt for flatter shoes with wider toe boxes.
Go shoeless at home whenever possible.
Explore barefoot-style or minimalist footwear slowly and with care.
Healthier feet mean better posture and stronger hips, key areas for maintaining bone density.
5. Add some impact
Even if you already walk or jog regularly, your bones benefit from unexpected stimulus. That’s where heel drops come in, a simple way to “surprise” your bones with gentle impact.
Here’s how: Stand with your feet hip-width apart. Lift your heels off the floor, then drop them back down with a light bump. The goal isn’t to land softly, you want to feel a little jolt. Start slowly and listen to your body, increasing the impact if it feels okay. Aim for 40-60 heel drops, two to three times a day.
A great time to do them? While the kettle boils or the coffee percolates. You’re standing there anyway, so why not build stronger bones while you wait?
6. Stretch your calves
Most of us wear shoes that slightly elevate our heels, even everyday trainers or flats, which can lead to tight, weak calves. That tightness travels upward and downward, weakening foot function, affecting your posture, and reducing the amount of load your bones get while standing or walking.
Regular calf stretching helps restore natural alignment and improves the way force travels through your skeleton.
Try this: Place the ball of your foot on a rolled-up towel or a thick book, keeping your heel firmly on the ground. Start by stretching one calf at a time, then progress to both feet once you’re comfortable. Do it while brushing your teeth or washing up. The prop stays in place, so the stretch becomes part of your daily routine without needing to think about it.
7. Embrace constructive rest
Chronic stress raises cortisol levels, which can cause the body to pull calcium from your bones, even if your nutrition and exercise are on track.
One effective way to reduce stress and decompress your spine is a technique called “constructive rest.”
Here’s one option to try: Lie on your back on the floor with your knees bent. Place a small cushion or towel under your head if needed to keep your neck in a neutral position. Stay there for five minutes, breathing slowly and deeply. You can add calming music or a short meditation if you like.
This isn’t laziness, it’s purposeful rest, a short pause that benefits both your bones and your mental well-being.
So, which of these 7 bone-boosting habits could you start today?
Whether it’s adding a few heel drops while you wait for the kettle, standing up during phone calls, or stretching your calves at the sink, small changes truly add up. Bone health isn’t built in the gym alone, it’s shaped by the way we move (and don’t move) throughout the day.
Your bones are listening and get “bored” easily! It’s never too late to make a difference, but the best time to start is now, so pick one tip and begin today.
Read more from Annette Cashell
Annette Cashell, Holistic Movement Coach
Annette is a Holistic Movement Coach with over 20 years of teaching experience. Ex-corporate and previous "active couch potato," she avoided a neck fusion operation through natural movement and now combines her expertise in Pilates and movement to help women get rid of pain and build bone health with corrective exercises and the environmental changes to support those exercises. She is constantly amazed at the body's ability to heal itself once given the space and guidance to do so. "Exercise is optional, movement is essential."
