Remodeling Our Bones: How Movement Helps Rebuild Bone Density at Any Age

We have a few friends in our Mojo community who have been recently diagnosed with osteopenia or osteoporosis. Understandably, conversations have been buzzing. 

The most alarming question they want answers to is:

“I exercise, I eat well…and I was still diagnosed. What else can I do?”

I took a deep dive, using sources including the Mayo Clinic, the National Osteoporosis Foundation, and the Cleveland Clinic, and I learned so much.

My #1 takeaway is that there is so much we can do to turn it around. A diagnosis can be unnerving, but it’s not the end of the story – it’s a cue. Because our bones are constantly “remodeling,” we have real influence over the direction of our rebuild at any age.

Surprising Facts About Our Bones

Our bones are some of the most underestimated parts of our bodies. 

• Bones remodel constantly.
  
  Old bone breaks down and new bone forms every single day — literally giving us a fresh start.

• Bones store essential minerals like calcium and phosphorus, releasing them as needed.

• Bones produce blood cells.
  
  Red cells, white cells, and platelets are created in the marrow of long bones.

• Bones can heal themselves.
  
  Under the right conditions, fracture repair creates new bone.

• Bones strengthen under load.
  
  Weight-bearing movement (hello, Mojo!) signals bone cells to grow thicker and stronger.

• Nutrition matters.
  
  Calcium, vitamin D, and protein support bone health.
  
  Excess sodium and caffeine can interfere.

• Age plays a role — but movement matters just as much.
  
  Bone density drops naturally over time, especially after menopause.
  
  But lifestyle, genetics, and how often we move play an equally powerful role.

Early Signs & Risk Factors

Most people feel perfectly normal during years of bone loss. Common early signs and risks include:

• No symptoms at all
• Smaller, thinner body frames
• Back pain
• Height loss
• Stooped posture
• Hormonal changes
• Inactivity
• Certain medications (corticosteroids, PPIs, thyroid suppressants)
• Childhood nutrient deficiencies
• Family history

A diagnosis shouldn’t bring fear — it should bring clarity.

How Mojo Helps Support Bone Remodeling

The things that make Mojo uniquely effective are the same things that make it exceptional for bone health:

• Weight-bearing movement

• Bodyweight strength (lunges, squats, planks, core)

• Multi-directional movement (pivots, diagonals, rotations)

• Short bursts of HIIT-style intensity

• Balance challenges (key for fall prevention)

• Posture + upper-back strengthening

• Brain-body coordination (stability, agility, reaction time)

When practitioners describe the “gold standard” for bone health, they often describe movement that looks exactly like what we do in Mojo: rhythm + resistance + functional strength.

Easy Ways to Boost Bone Benefits Through Mojo

Small tweaks. Big impact.

• Light stomping
  
  A firmer heel strike signals bones to strengthen.

• Small hops or jumps
  
  Even 1–2 inches count. (Always optional.)

• Directional changes
  
  Quick diagonals and pivots stimulate bone-building cells.

• Slow balance holds
  
  Single-leg moments strengthen stabilizers and hips.

• Bigger arm sweeps + upper-back work
  
  Supports the spine — a common osteoporosis site.

• Add one extra Mojo class a week
  
  Consistency is everything.
  
  Three sessions weekly is a sweet spot for supporting bone density.

These tiny layers create long-term protection disguised as movement, music, sweat, and community.

                                                           Mojo-spiration From Janet Fell

Janet is ON it! 

Though Janet looks vibrant and strong, she was diagnosed with osteopenia in 2017. Along with a balanced diet, consistent weight-bearing exercise has been essential.

When she told her practitioner she does Mojo twice a week, they were thrilled, and encouraged her to aim for three.

At first, that felt like a mental hurdle. But then Janet noticed she was organizing her life instead of living it. She remembered our class mantra:

“Let’s DO this!”

That tiny mindset shift helped her show up more consistently. And the rewards followed — stronger bones, more energy, more joy.

A big heartfelt thank-you to Janet and to everyone who shares their stories. Your honesty and courage lift our entire community.