What they don’t imagine?
The physical demands of keeping up with those little feet. Lifting toddlers. Climbing stairs. Crawling on the floor. Bending, twisting, running. Getting back up, again and again.
Welcome to Active Grandparenting™ a movement for those who want to engage fully in their grandchildren’s lives, not sit on the sidelines.
But here’s the truth: that level of activity demands more than enthusiasm. It demands strong bones.
Why Bone Health Can’t Be an Afterthought
Dr. Vonda Wright, a double board-certified orthopedic surgeon and one of the nation’s leading experts on active aging, has spent decades helping women move into their later years with purpose and power. And in her words:
“If you want to live long and live strong, you must protect your skeletal health. Not someday—today.”
Women begin to lose bone density in their 30s. After menopause, this loss accelerates, up to 20% can vanish in just 5–7 years. And with that comes a higher risk of fractures, reduced mobility, and a loss of independence.
In other words, bone health isn’t just a medical concern.
It’s a lifestyle issue.
It’s an Active Grandparenting™ issue.
Five Strategies to Build Stronger Bones (Directly From Dr. Wright)
These aren’t vague wellness tips. These are research-backed, clinically-informed strategies that work, especially when started before a crisis hits.
1. Start Strength Training—Now
Bones respond to stress. They need resistance, bodyweight, bands, dumbbells.
Walking is good, but it’s not enough.
Dr. Wright recommends:
- 2–3 sessions per week of resistance training
- Focus on major muscle groups and compound movements
- Progress your load over time
This doesn’t mean becoming a bodybuilder. It means becoming resilient.
2. Eat to Support Your Skeleton
Strong bones are built at the dinner table just as much as the gym.
Key nutrients Dr. Wright emphasizes:
- Calcium (1,200 mg/day)
- Vitamin D3 (800–1,000 IU/day)
- Magnesium
- Vitamin K2
- Protein (Aim for 1g per pound of ideal body weight)
A nutrient-dense, whole food diet—supplemented strategically when necessary—gives your bones what they need to regenerate and stay strong.
3. Train for Balance, Not Just Strength
Falls are the #1 cause of injury in women over 60—and one of the fastest ways to lose mobility and confidence.
Dr. Wright’s advice:
- Incorporate balance drills like single-leg stands
- Add proprioception training (think: barefoot movements on unstable surfaces)
- Practice functional mobility daily
Balance is a trainable skill. And like any skill, it declines without attention.
4. Sit Less, Move More—All Day Long
Inactivity is one of the biggest threats to skeletal integrity.
Daily habits to implement:
- Get up every hour
- Walk after meals
- Squat to the floor and stand back up regularly
- Take the stairs. Carry your groceries.
If your grandchildren are moving, you should be moving too. Bone strength is a lifestyle, not a workout.
5. Know Your Numbers—Get a DEXA Scan
A bone density scan (DEXA) provides a T-score that tells you where your bone health stands. Waiting for a fracture to find out is too late.
Ask your doctor for a scan if you are:
- Over age 50
- Postmenopausal
- At risk due to family history, autoimmune disease, or medications
Once you know your baseline, you can take precise action—not guesswork.
Frequently Asked Questions About Bone Health & Active Grandparenting™
Q: Is it too late to improve my bone health if I’m over 60?
A: No. It’s never too late. While you may not rebuild bone density as fast as you could earlier in life, strength training, nutrition, and balance work can significantly reduce your risk of fracture and help you maintain independence.
Q: I walk regularly—do I still need to lift weights?
A: Yes. Walking is great for cardiovascular health, but it doesn’t provide the mechanical loading required to stimulate bone growth. You need progressive resistance to protect your skeleton.
Q: Can supplements replace diet and exercise?
A: No supplement can replace a nutrient-dense diet and intentional movement. Think of supplements as support, not substitutes.
Q: What is the connection between bone strength and Active Grandparenting™?
A: Every physical task you’ll do as an involved grandparent—lifting, carrying, walking, playing—requires strong, resilient bones. Bone health gives you the freedom to show up fully without fear of injury or physical limitation.
The Bottom Line
Active Grandparenting™ is a high-performance lifestyle. It’s joyful, but it’s also physical.
The energy, mobility, and strength you want in your third act starts with how you care for your bones right now.
If you’re ready to take that step, begin by building the habits above. And for a comprehensive guide, we highly recommend:
Unbreakable: A Woman’s Guide to Aging With Power
By Dr. Vonda Wright order now at: www.theunbreakablebook.com
This book is a roadmap for women who want to live long, live well, and lead the next generation with strength.
Because strong bones don’t just support your body.
They support the life you want to live.
Stay Strong,
Kristen 💪🍋
Kristen Coffield
I am the Founder of Active Grandparenting™ & The Culinary Cure™ and Author of Active Grandparenting. I am a passionate advocate for food as medicine, life navigator and culinary coach. This is my space for sharing what excites, inspires and motivates me to live my best life. It began as a recipe blog for nourishing, simple, weekday meals and has become something much bigger… a guide to resilient wellness. I am excited to share my knowledge of how daily habits can cumulatively help you to live like you mean it and age like you want to.
