By Carolyn Kontos
I realized something recently that felt both obvious and a little embarrassing. I have not given my bones, or their health, very much thought over the years. Not in a neglectful way—just in that very human way where, if something isn’t visible or demanding immediate attention, it quietly slides to the back burner. All these years my bones have just been there. They’ve worked hard, done their job, and given few complaints. I’ve taken them for granted.
But as I’ve gotten older, and a little more aware, I started to feel that bone health is something worth giving more focused attention. After all, we only have one frame and I want them to support me for the long haul.
I’m not looking to make drastic changes that overhaul my entire way of life, but I do recognize that I can’t just leave the fate of my bones simmering on the back burner. It’s time for me to be more intentional about their long-term health and put a bit more energy toward them. I suspect there may be others feeling that way too.
Here’s the tricky part. Where does one begin? Bone health is incredibly important, but It’s also incredibly vague. You can’t see your bone health with your naked eye. You don’t feel them getting weaker or stronger day to day. There’s no obvious feedback loop telling you, “Yep, keep doing that.” It’s not obvious what works and if you’re doing enough.
When something feels important but unclear, most of us either put it off entirely or do a few random “healthy” things just to feel like we’re making some effort. (On this particular topic, I’ve done both!) Neither of those approaches are effective.
In situations where I’m floundering a bit, I often reach for a framework. In my coaching practice, I love a good framework. I use them for goal-setting, decision-making, habit formation…you name it!
Frameworks simplify complexity and remove guesswork. They give structure to things that feel a little abstract, and they help transform something nebulous into an actionable approach. They answer the question: “What actually matters here?”
Once you have a sound framework, you can stop doing everything… and start doing the right things. Frameworks work!
So naturally, I found myself thinking: Why don’t I have a framework for the literal frame structure holding me up all day?
I did a little research and I landed on a simple a Simple Framework for Our Human Frame.
It’s nothing extreme, and only includes the essentials. I think of it as three core pieces—like a tripod. Not complicated, but solid when all three are in place.
Framework to Build Healthier Bones
1. Cover the Key Nutritional Basics
Bone is living tissue, which means it needs building blocks. Each day, your diet should check these boxes:
- Adequate protein
- Adequate Calcium and vitamin D
- An overall pattern of eating that supports general health; including plenty of fiber while limiting added sugars, ultra-processed foods, and alcohol.
It’s not about doing anything dramatic. It was just making sure I’m consistently covering the bases.
2. Keep Moving (What You’re Already Doing Counts)
Walking, running, yoga, Pilates—these all matter. They support:
- balance
- mobility
- coordination
- overall resilience
Activity a big part of the picture, especially as we age. But these exercises are mostly just supportive and preventative. While they are beneficial, they are not enough to build bone health. That’s where the third piece comes into play.
3. Add Intentional Strength
This is where I realized I had a bit of a gap. Bone responds to load. When we challenge it (appropriately), it adapts. So strength training isn’t just about muscle—it’s part of how we support our bones over time.
Not all strength training is equally beneficial for our bone health. And, because I don’t particularly love strength training (please don’t tell the other fitness staff!), I want to make sure I’m as intentional as possible about which strength exercises I include. Instead of trying to do everything, I’ve been focusing on a small group of exercises that give a lot of return. I call this the “do less” approach:
- Squats
- Deadlifts (or hip hinges)
- Step-ups
- Push-ups or presses (even against a wall)
- Some light, controlled impact (when it makes sense)
They cover the major areas that matter most—hips, spine, upper body. They’re scalable. You can meet yourself where you are and build from there.
The key to success is consistency (which, admittedly, I have not mastered yet. I’m working on it!)
If You’re Thinking “I Should Probably Do Something About Bone Health Too…”
You don’t need to start everything at once. Take a look at this framework and focus on one small thing from each of the pieces that you can begin doing tomorrow. If you want help turning this into something personalized, that’s exactly what coaching is for. I’m always happy to help you build a plan that feels clear, doable, and worth sticking with over time.
Sometimes the most important things are the ones we can’t see. Prioritize those too.
Live Well Today!
Carolyn Kontos, MS, ACC, Leadership and Wellness Coach, offers Wellness & Nutrition Coaching at the JCC through her Eat Well Programs. For more information, contact Carolyn at [email protected]
