🦴Precerpt from Grandma's Ninja Training Diary: Bones after 70, Training with Integrity

At seventy, bones don’t whisper—they negotiate. They creak, resist, adapt. They’ve survived decades of gravity, childbirth, accidents, and the quiet erosion of calcium. But they’re not fragile by default. They’re responsive. And if you treat them like allies—not liabilities—they’ll carry you through rock walls, yoga mats, and gym floors with surprising grace.

What Happens to Bones After 70

Bone density declines: Post-menopausal shifts and age-related changes reduce bone mass, especially in women. The trabecular (spongy) bone inside vertebrae and hips thins first.
Microarchitecture weakens: Bones lose internal scaffolding, making them more prone to compression fractures—especially in the spine.
Calcium absorption slows: The gut becomes less efficient, and vitamin D synthesis drops, reducing the raw materials for bone repair.
Balance and proprioception shift: Even strong bones can break if the body misjudges a landing or twist.

Why Bones Break—and How to Protect Them

Falls are the main culprit: Not impact sports, not martial arts. Slippery socks, uneven sidewalks, and poor lighting do more damage than sparring.
Fracture-prone zones: Wrists, hips, and vertebrae are most vulnerable. These are the zones to protect with strength, alignment, and awareness.
Protection strategies:

Weight-bearing exercise: Stimulates osteoblasts (bone-building cells).
Resistance training: Builds muscle to cushion and stabilize joints.
Balance drills: Reduce fall risk—think single-leg stands, Bosu ball work, tai chi.
Nutrition: Calcium, magnesium, vitamin D3, and K2 are non-negotiable.

Ninja Training: How It Helps

Dynamic loading: Jump squats, stair climbs, and kettlebell swings send signals to bones: “Stay strong. We still need you.”
Controlled impact: Martial arts footwork and bag work build bone density without reckless strain.
Core integrity: Planks, twists, and hanging drills protect the spine and hips from compression.
Mind-body precision: Ninja training isn’t brute force—it’s proprioceptive finesse. That’s what keeps bones safe.

Cautions in Yoga, Climbing, Martial Arts, and Gym Workouts

Final Note: Bones Are Storytellers

Your bones remember every fall, every climb, every child carried on your hip. They’re not just structural—they’re historical. Training after 70 isn’t about defying age. It’s about honoring the scaffolding that got you here and giving it the respect it deserves.

So yes, Grandma trains like a ninja. But she also listens like a sage. And her bones? They’re still in the fight.

Would you like to add a vignette—perhaps a moment from your own training where you felt your bones respond, resist, or surprise you? That could deepen the memoir tone beautifully.

To read more precerpts from Grandma's Ninja Training Diary, click HERE.

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