Pilates for Osteoporosis and Osteopenia

When we think about looking after our body, we often think about becoming fit and strong, with good cardiovascular health and strong muscles. Perhaps you imagine being able to run for kilometres or lift heavy weights at the gym. While both of these things are great goals for our overall health, very few people think about their bone health: the lifestyle factors that decrease bone density, or the ways that we can maintain (or even increase) it.

Osteoporosis affects nearly 20% of women and nearly 5% of men over 50, however, there are ways we can help prevent the onset of osteoporosis, and even reduce its effects if you already have it. As well as diet and other lifestyle changes, weight-bearing exercise can have a positive effect on osteoporosis and osteopenia (the precursor to osteoporosis), by helping to increase bone density and strengthen the muscles that prevent falls.

Pilates can be a safe and effective way to exercise for people with osteoporosis and osteopenia. Pilates can help you gain strength through resistance which can come from either your body weight or spring loading on apparatus such as the Reformer or Chair. Your coordination and balance are also developed through Pilates, especially through working those small muscles that create stability, which can then help to prevent falls and damaging the bones.

A wide range of Pilates exercises are beneficial for people with osteoporosis and osteopenia, however, some exercises may be contraindicated for people with reduced bone density. Therefore, it’s generally better to train 1:1 in the studio with our highly qualified Instructors, so you can have individualised attention and our Instructors can design a program that works for your particular needs. However, your session doesn’t need to be all about your osteoporosis, you will still be able to make and reach your own movement goals in the Studio.

Most people don’t realise they have osteoporosis until they break a bone, which means its important to start taking care of your bones now. It’s never too early to start making healthy lifestyle changes that look after your bone health.

Pilates for every. body.