Everything You Need to Know about Pilates for Osteoporosis
"Lia, I didn't fall!" Those are just about the best words a Pilates teacher can hear from their osteoporotic clients. Needless to say, I was ecstatic (and relieved) when my 80-year-old client with osteoporosis told me he walked onto his porch, slipped on a leaf but was able to balance and prevent himself from falling.
When I first started as a certified Pilates teacher, many of my private clients presented with osteoporosis. As a new teacher, I was familiar with the condition, but it quickly became essential for me to learn everything I could about osteoporosis to serve my clients effectively—so I did. My knowledge of Pilates for bone health paired with my yoga therapy certification allows me to offer a unique and therapeutic approach for those with and without osteoporosis, but for now, let’s focus on Pilates for bone health.
How does osteoporosis happen?
Before delving into how Pilates is beneficial for bone health, it's essential to understand the basics of osteoporosis. Osteoporosis is characterized by reduced bone density that can result in increased risk of falls and affects approximately 1 in 3 women and 1 in 5 men over the age of 50 worldwide. Bones are living tissues that undergo a constant cycle of regeneration. When someone suffers from osteoporosis, this cycle is disrupted, leading to a loss of bone mass over time. As bone density decreases, bones become weaker and more susceptible to fractures or broken bones from minor falls or impacts. While osteoporosis cannot be entirely reversed, it can be managed and slowed down through various lifestyle changes, including exercise—you guessed it, Pilates is one of those exercises.
How exactly does Pilates benefit those with osteoporosis?
Reversing the progression of osteoporosis is possible! Pilates offers many benefits that can help prevent common injuries, reduce the risk of falls and fractures, and stop this condition from getting worse. Here are some of the top benefits Pilates (when practiced regularly) offers those with osteoporosis!
Builds bone strength: Pilates effectively enhances bone strength by strategically engaging the muscles surrounding the bones through controlled and low-impact exercises. These movements stimulate bone density growth and reduce the risk of fractures, making them wonderful additions to any Pilates routine for promoting overall bone health.
Enhances core strength and improves posture: Improved core strength and posture play a crucial role in reducing the risk of falls and fractures. Pilates engages the muscles along the spine and abdomen, which enhances stability and alignment in the body, effectively building core strength and promoting better posture.
Improves balance and coordination: To prevent falls, balance training is crucial for individuals with osteoporosis. Pilates often incorporates movements that challenge balance and coordination, helping individuals become more stable and confident on their feet.
Increases flexibility: You’ll find that many Pilates exercises involve gentle stretching, which is great for joint flexibility and reducing muscle stiffness! This will give you an increased range of motion that can alleviate discomfort caused by osteoporosis and improve daily functional movements.
Improves overall body awareness: Pilates encourages mindful movement, promoting a better gait and enhanced body awareness, which leads to improved bodily control. This heightened sense of physical alignment can help you develop sound everyday movement patterns from bending over to pick something off the floor to squatting while gardening or playing with grandchildren. With a regular Pilates practice, you can achieve refined body mechanics, performing daily tasks with ease and lowering the risk of injury.
An alternative approach to medication: While medication is an option for managing osteoporosis, it may not be ideal for some due to potential side effects, safety concerns, and the need for long-term use. Practicing Pilates regularly promotes bone-loading exercises, which stimulates bone growth and density, making it an ideal drug-free approach to managing osteoporosis.
What movements should you be cautious with if you have osteoporosis?
Certain movements and shapes are more likely to cause fractures than others. Once you experience a fracture, the risk of a second and third fracture becomes higher. While they may not be directly detrimental to your health, they can be very painful (and let’s be honest, a real pain in the behind).
Avoid performing shapes that involve spinal flexion (think any movement that involves you bending forward, especially in your Pilates practice). In everyday life, spinal flexion can occur when grabbing something off the floor, getting out of bed, or sitting at a desk or table with poor posture. These movements can put excessive pressure on the vertebrae and increase the risk of vertebral fractures.
Practicing Pilates will help you no longer round your back during daily tasks, and my clients are living proof of this. They often tell me, "Lia, I was sitting at my desk and noticed I was slouching, and I heard you in my head say, “Sit up a little taller and open your chest.” It's great to see how the awareness cultivated in Pilates can positively influence everyday posture and movements.
Additionally, it’s important to limit high-impact movements like jumping, which can put stress on your bones as well as activities that require a lot of balance and present the risk of falling.
What should you embrace if you have osteoporosis?
Now that I’ve told you what to be cautious about, let’s talk about what I want you to embrace!
Just as I tell all my clients: move every single day! Even if it’s for 5-10 minutes, grab your mat or reformer and move your body.
What I also want you to embrace is putting effort into your daily movement. Pilates is a dynamic practice where we strengthen and lengthen to move more functionally while preventing fractures, and this can only happen when we’re putting effort into it!
Is Pilates a sufficient strength training practice for those with osteoporosis?
I love this question, and here's why:
When a client is first diagnosed, their provider is often unfamiliar with Pilates and how our programming helps someone with osteoporosis. The truth is, this type of exercise not only strengthens muscles, it also promotes bone strength.
What’s the first step to starting Pilates for bone health?
Remember, before beginning any exercise program for osteoporosis, it is essential to consult with a healthcare provider or a qualified professional to ensure that the chosen exercises are safe and appropriate for your specific condition. With a well-rounded exercise routine and proper guidance, individuals with osteoporosis can take proactive steps to improve bone health, reduce fracture risk, and enhance their overall quality of life.
Are you interested in a private Pilates or yoga therapy sessions for bone health?
If you want to know more or are interested in either Pilates or yoga therapy for bone health, let's chat! Schedule a complimentary connection call with us HERE.
Start working towards healthier bones right now!
My free guide, Stronger Bones in Just 5 Minutes: 4 Daily Pilates & Yoga Exercises for Optimal Bone Health, will transform your bone health if practiced every day! Click here to get your copy!
With love,
Lia