Caitlin went to her primary care physician for her annual physical just after celebrating her 60th birthday. When the doctor asked her if she had a family history of osteoporosis, Caitlin recalled her mother tripping, falling, and breaking her hip when she was 68. Her doctor recommended she have a bone density test. Nervous about what a potential diagnosis could mean for her, Caitlin returned home and started scouring the internet for what she could do if she was one of the 34% of women over 60 who have low bone density.
Intrigued, she stopped to read more when she saw an article explaining how Pilates for osteoporosis can help…
What is Osteoporosis?
Osteoporosis is a condition characterized by weakened or porous bones that are more fragile and susceptible to fractures. Often called the “silent disease,” osteoporosis typically progresses without symptoms until a fracture occurs, commonly in the spine, hips, or wrists. According to the National Osteoporosis Foundation, about 8 million women and 2 million men have osteoporosis in the United States. Nearly 44 million Americans have low bone density or osteopenia.
The bone-strengthening process naturally slows as we age. By the time we reach our 30s, the balance between bone formation and bone resorption (breakdown) starts to favor breakdown, leading to a gradual decrease in bone density. While aging is a key factor, other factors play a role in developing osteoporosis.
“How do I know if I’m at risk?”
Risk Factors for Osteoporosis:
Age: Bone density typically declines with increasing age.
Gender: Women, particularly post-menopausal women, are more likely to develop osteoporosis due to hormonal changes.
Family History: Genetics can contribute to osteoporosis risk.
Body Frame and Size: Smaller individuals or those with lower body weight are at a higher risk.
Lifestyle Choices: Lack of physical activity, smoking, excessive alcohol intake, and poor nutrition (particularly low calcium and vitamin D intake) are key lifestyle factors.
Medical Conditions and Medications: Conditions like rheumatoid arthritis and medications such as corticosteroids can also lead to decreased bone density.
“Okay, so what can I do to take action to minimize risk of osteoporosis worsening??”
While osteoporosis is a progressive disease, several lifestyle changes and preventive measures can help reduce the risk of bone loss and fractures:
Get Regular Exercise (like Pilates):
Engaging in weight-bearing activities, such as walking, jogging, and resistance exercises, can help strengthen bones. Low-impact strengthening exercises like Pilates are also beneficial as they improve balance, flexibility, and strength, which helps prevent falls.
Eat a Balanced Diet:
Eating foods rich in calcium and vitamin D is essential for maintaining bone health. Dairy products, leafy greens, and fortified foods are excellent sources of calcium, while vitamin D can be absorbed from sunlight and fortified foods.
Quit Smoking and Limit Alcohol:
Smoking has been linked to reduced bone density, while excessive alcohol intake can interfere with calcium absorption. (Side note on smoking – it introduces carbon monoxide to your system and blocks oxygen from circulating. Oxygen is needed for all your body’s systems to function optimally and heal tissue damage. Quit smoking, allow your body to heal, and you can recover from injury quicker, or maybe not get injured in the first place…)
Bone Density Testing:
Regular bone density tests (DEXA scans) can help detect osteoporosis early, especially for women over 65 (60 for those with a family history of osteoporosis) and men over 70.
How Pilates Supports Bone Health
Pilates is a form of exercise focusing on controlled movements, core strength, flexibility, and stability, often performed on a mat or specialized equipment. While traditionally associated with improving posture and toning muscles, Pilates has numerous benefits for bone health as well, making it a valuable component of an osteoporosis management plan.
Key Benefits of Pilates for Osteoporosis:
Enhanced Posture and Spine Health:
Osteoporosis often affects the spine, causing a curvature that can lead to a “dowager’s hump.” Pilates exercises that emphasize proper alignment and posture can help reduce spinal stress and promote a straighter, more upright posture.
Improved Balance and Coordination:
Pilates can help reduce the risk of falls and related fractures. Stronger muscles, especially in the core and lower body, provide better stability and control in everyday movements.
Strengthened Muscles and Bones:
Through weight-bearing exercises and resistance work, Pilates can strengthen bones by putting stress on them in a controlled manner. Strong muscles help protect the bones and reduce stress on joints.
Joint Protection:
Pilates is a low-impact form of exercise, making it an ideal choice for those with joint pain or arthritis. The movements are gentle but effective, reducing the risk of injury while still providing a significant benefit to bone density.
Customizable for All Levels:
Pilates routines can be adapted for people with various fitness levels and bone health conditions. Modifications ensure exercises are safe and suitable for individuals with osteoporosis, avoiding high-impact movements or extreme spinal flexion.
Join Alta’s New Virtual Pilates for Osteoporosis Mat Classes!
If you’re ready to take control of your bone health and engage in a safe, effective exercise routine, consider joining our virtual Pilates for Osteoporosis Mat Class! Designed specifically for those with osteoporosis or low bone density, this class combines gentle, controlled movements with a focus on posture, stability, strengthening, and balance to support your bones and reduce your risk of fracture.
What to Expect from Our Class:
Bone-Safe Movements: Every exercise has been carefully chosen to avoid any movements that could strain the spine or put undue pressure on fragile bones.
Focus on Core and Stability: Our class places a strong emphasis on building core strength, which is essential for stability and balance to reduce fall risk.
Personalized Modifications: All exercises can be modified to suit different abilities and needs. Whether you’re a beginner or have previous Pilates experience, our instructor will provide personalized guidance to make sure you’re comfortable and confident.
Class Details:
When: Mondays and Wednesdays at 10:00 AM.
Duration: 55 minutes
Format: Online via Zoom – attend from the comfort of your home!
Cost: $15 per session
What You’ll Need: A Pilates mat, light free weights, resistance bands, exercise ball, foam roller and a small towel roll.
How to Sign Up:
To register for the Osteoporosis Pilates Mat Class, visit our Mind-Body site and select the class schedule that works best for you.
Find out more about our Pilates classes here
We look forward to seeing you in class in 2025!!