MSI Press Blog

  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 F...

  Sometime during every day, training involves two giggling weights—ages three and four—who believe I am part swing set, part superhero. I crouch, I lift, I swing them high into the air like they’re feather-light joy bombs over and over and over and over again. They squeal. I brace. My rotator cuff whispers, “Ma’am, this is not in the manual.” But I do it anyway. Because this is the kind of strength that matters: Not just lat engagement, but legacy engagement Not just core stability, but emotional stability Not just grip strength, but the strength to hold joy aloft I’ve learned to bend my knees, engage my hips, and let my scapulae do the talking. I’ve learned that laughter weighs less than physics would suggest. And I’ve learned that even a shoulder with history can still be a launchpad for delight—if I listen, warm up, and swing wisely. Later, I’ll do pendulum swings and scapular squeezes. But for now, I swung two small humans into the sky and called it cardio. Grandma’s ...

  If you think the “core” is just about six-pack abs or fancy gym jargon, think again. In Grandma’s Ninja Training Diary , the core is the unsung hero of every stealthy move, every stable step, and—yes—even an emergency during childbirth. Why Ninjas (and Grandmas) Need Core Strength Ninjas don’t just leap rooftops and vanish into shadows. They balance, twist, crouch, and recover—all powered by the muscles deep in the belly, back, and hips. The core is what keeps a ninja from wobbling during a high kick or collapsing during a low crawl. It’s the center of gravity, the engine of motion, and the anchor of control. But you don’t have to be a ninja to need a strong core. For older folks, core strength is the difference between a graceful recovery and a nasty fall. It helps with posture, digestion, breathing, and even emotional regulation. A strong core supports the spine, steadies the gait, and makes everyday tasks—from gardening to getting out of bed—safer and smoother. How to Bui...

  Balance was always hard for me, though I loved walking on the raised edges of sidewalks as a kid—and falling off, getting on again, falling off again. Not your most graceful "athlete"—no one would consider me an athlete (and I still don't, just someone initially enamored with the Ninja Warriors and now staying strong as a 75-year-old single mom of two disabled adults for whom I am physically and medically responsible. You might call me clumsy, at least until the U.S. Army got hold of me. Those morning calisthenics improved everything about my physicality, including my balance. And the obstacle courses—fun (except for the 6-foot wall—challenging for someone less than 5-feet tall)—really helped with understanding body and space. Proprioception —that’s the word. When Brittany got hold of me, she realized that I needed work on balance. Balance integrates proprioception, muscular coordination, and mental focus. She realized I needed help with all of these. We began with ...