BONE STRAIN PATTERNING 
SPORTS, FITNESS &SPORTS, FITNESS & 
HEALTHY LIVINGHEALTHY LIVING 
Mountain Views-News Saturday, March 14, 2026 
1111 
SPORTS, FITNESS &SPORTS, FITNESS & 
HEALTHY LIVINGHEALTHY LIVING 
Mountain Views-News Saturday, March 14, 2026 
1111 
UNLOCK YOUR LIFE 

Most people think bone health is simple: lift weights, walk, and 
your bones will stay strong. Weight-bearing exercise does help. 
But there is a newer idea that most people have never heard about. 
It is called bone strain patterning, and it means this: bones care 
not only that you load them, but how the load moves through 
them. 

Bones are living tissue. They are always breaking down and rebuilding. 
When you put stress on a bone, tiny signals tell your 
body, “We need more strength here.” Over time, your body can 
add bone in the places that are being challenged. That is how 
training can improve bone density. 

But bones get used to repeated stress. If you give them the same 
message every day, the message gets quieter. That is why someone 
can walk every single day and still lose bone density. Walking 
is excellent for the heart and for mood, and it helps with bal-

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ance. But it is also very repetitive. Step after step, the force travels

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body adapts, the bones may not get much new reason to build.

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Bone strain patterning is about changing the pattern of stress so the bone has to “pay attention” again. 
Think of a tree in the wind. If wind always blows from one direction, the tree gets strongest on one side. 
If wind shifts directions, the tree has to strengthen all around. Bones respond in a similar way. They build 
best when the stress comes from different angles and with small changes over time. 

This does not mean you need extreme workouts. It means bones like variety. Side-to-side steps place forces 
through the hip in a different line than straight walking. Stepping up onto a curb or step changes the 
load compared with flat ground. Light jumps or hops, when safe for your joints, create a quick, stronger 
signal that bones notice. Carrying a grocery bag on one side, then switching sides, changes how the spine 
and hip bones are stressed. Even dancing can help because it shifts weight in many directions instead of 
only forward. 

Another important point is that bones often respond better to short bursts of higher strain than to long 
periods of low strain. That does not mean everyone should do high-impact exercise. It means that a 
few minutes of the right kind of challenge can sometimes do more for bones than a long, gentle session 
that never changes. The body tends to respond when the signal is clear, and when it is not the same as 
yesterday. 

Bone density slowly starts to decline after about age 30. For women after menopause, that decline can 
speed up. Many people are told to “just walk more.” Walking is a great habit, and it is better than sitting. 
But if bone health is the goal, we may need to add a few safe movement patterns that create different kinds 
of strain. 

Safety comes first. People with osteoporosis, balance problems, joint pain, or recent surgeries should not 
jump into impact exercise. The right plan depends on the person. For some, variety might mean resistance 
training with good form, using different positions and angles. For others, it might mean step-ups 
while holding a rail, gentle lateral movements, or balance drills that shift weight slowly but in new directions. 
If you are not sure, ask a physical therapist or a qualified trainer. 

Recovery matters too. Bones do not rebuild instantly. They respond over time, and they need rest between 
strong signals. More is not always better. Just like muscles, bones benefit from a pattern of challenge and 
recovery. 

What about calcium and vitamin D? Important nutrients but nutrients alone do not build bone. They are 
the building materials. Movement is the blueprint. Without the right kind of stress, your body may not 
use those materials to strengthen bone where you want it. 

Best approach? Rotate your “bone messages” during the week. One day might be walking hills, another 
day might be strength training, and another might be a class with steps and turns. The goal is not to do 
everything, but to avoid doing only one pattern forever. 

The practical takeaway is simple. Keep the walking, but don’t make it your only plan. Add safe variety: 
a little side-to-side movement, some resistance work, a few step-ups, or an activity like dancing that 
changes direction. Over months, those different strain patterns can give bones new reasons to stay strong. 

It is about giving the body the right message. For bones, that message is not just “carry weight.” It is “carry 
weight in more than one way.” 

ALL THINGS by Jeff Brown 

ACTS OF KINDNESS 

Random acts of kindness are simple, thoughtful 
actions done without expecting anything in return. 
While they may seem small in the moment, 
these gestures can have powerful and lasting effects 
on both the receiver and the giver. From improving 
emotional well-being to strengthening 
relationships, kindness creates positive change 
that often spreads far beyond the original act. 

For the person receiving kindness, even a small 

gesture can completely brighten their day. A sin


cere compliment, a handwritten thank-you note, 

or a supportive text message can lift someone’s 

mood and increase their confidence. For exam


ple, telling a classmate they did an excellent job 

on a presentation may ease their nervousness and 

help them believe in themselves. Paying for the person behind you in line, holding the door 

open, offering your seat on a crowded bus, or letting someone go ahead of you in traffic can 

make someone feel noticed and respected. Helping a neighbor carry groceries, mowing an 

elderly person’s lawn, shoveling snow from a driveway, or babysitting for free when a parent 

needs a break can greatly reduce stress and make daily life easier. 

Kindness also helps reduce loneliness and builds a sense of belonging. Inviting a new student 
to sit with you at lunch, including a coworker in a group conversation, or simply asking someone 
how they are really doing can create meaningful connections. Visiting a nursing home, 
calling a relative you haven’t spoken to in a while, or leaving an encouraging note for a friend 
who is struggling reminds people that they are cared for and valued. 

At the same time, kindness strongly benefits the giver. When you perform a kind act, your 
brain releases chemicals which boost happiness and lower stress. Many people experience a 
“helper’s high,” a warm, positive feeling after helping someone else. Volunteering at a food 
bank, donating clothes you no longer need, tutoring a younger student, or surprising a friend 
with their favorite snack can bring a deep sense of fulfillment and purpose. Acts of kindness 
also improve self-esteem because they remind you that your actions make a difference. 

Finally, kindness often creates a ripple effect. When someone experiences generosity, they 
are more likely to pass it on to others. One small act—like sharing lunch with someone who 
forgot theirs—can inspire many more. In this way, random acts of kindness build stronger 
communities and make the world a more compassionate place for everyone. Something really 
needed these days!! 


Lori A. Harris 


WE KNEW THIS ONCE, 
THEN WE FORGOT 

Do you remember launching into adulthood after high school? 

If you’re like me, you were super scared, but you had to move be


cause staying put simply wasn’t an option. As young people, we 

were forced to learn to move, even when we’re scared. Usually, 

we have someone cheering us on from the wings, and we keep 

taking our wobbly steps forward. Eventually, we achieved some 

success. Then it happens. We get comfortable, and even though 

pursuing a new dream, goal, or interest is one of the most life-
giving things we can do as adults, we get stuck. 

Sometimes we try to do it in isolation. We quietly research, dabble, and second-guess. We 
might complete a few Google searches or sign up for YouTube University, but truthfully, 
we’re stalling. We tell ourselves, “I’ll start when I’m more prepared,” as if preparation alone 
can replace the power of genuine support. But over and over, in real lives and in research, 
the same pattern shows up: people are far more likely to follow through on a new idea 
when they feel seen, encouraged, and accompanied. According to Dr. Meagan Pollack, we 
get a cognitive boost from not wasting mental energy managing feelings of exclusion or 
insecurity. Instead, we can fully engage with our ideas, tasks, and others, leading to better 
outcomes across the board. It’s rare that we feel ready. We’ll never start if we wait to feel 
ready. We forget how to enlist support. 

Support matters because new beginnings are inherently vulnerable. Any fresh goal, whether 
it’s improving your health, returning to a long-neglected passion, changing careers, or 
starting a creative project, asks you to step out of the familiar. You’re trading certainty for 
possibility. In that space, doubt gets loud. “What if you fail?” “What will people think?” 
These inner questions are normal, but facing them alone can make your dream feel heavier 
than it really is. It doens’t have to be so hard. 

Community works like a stabilizing hand on your back. A supportive person doesn’t remove 
the effort required, but they help you stay steady when you wobble. Sometimes that 
looks like practical help: sharing resources, brainstorming options, or breaking a big vision 
into small, doable actions. Sometimes it’s emotional: listening without judgment, reminding 
you of your strengths, or simply saying, “This matters, and you matter.” When you feel 
that kind of backing, your nervous system relaxes a bit, and taking the next step appears 
more obvious and feels more possible. When we can relax our nervous system, we can access 
creative ideas and solutions. 

Support also brings something we rarely acknowledge: perspective. When we’re alone with 
a dream, we see only our fears and our gaps. Another person can see your capacities, your 
patterns, and your progress more clearly than you can from the inside. They notice the 
courage it took to even name your desire. They can point out how your past experiences 
have prepared you for this moment. That shift in perspective doesn’t magically complete 
the journey, but it changes how you walk it. Challenges start to feel less heavy. 

Finally, support creates a gentle form of accountability. Not the harsh, shaming kind, but 
a sense that someone is walking alongside you, interested in how things unfold. Knowing 
you’ll talk to someone about your intention often nudges you to take the small action you 
would otherwise postpone. Over time, those small actions accumulate, and what once felt 
like a vague wish begins to take on real shape in your daily life. 

If you’ve enjoyed this column and you’re dreaming about a new project, habit, or chapter 
in your life, I’d love to support you in taking your first step. I’ll be at the annual Wisteria 
Festival on March 28th. Please come by, introduce yourself, and say hello. You can also 
sign up for a complimentary clarity session, where we’ll explore your ideas, clarify what 
matters most to you right now, and identify one simple, doable next step. Getting started 
on a new idea is so much easier with support, and you don’t have to do it alone. Plan to see 
me at the Wisteria Festival. Maybe that’s your first step to a whole new dream. 

Lori A. Harris is an Integrative Change Coach and Life Mastery Consultant. Learn 
more at loriaharris.com 


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