At Gold Coast Pilates Therapy we are passionate about helping our clients prevent loss of bone density and promote bone health with a well-rounded Pilates practice.
Before we get into how Pilates can help, let's understand osteoporosis a bit better. Osteoporosis occurs when the body loses too much bone, makes too little bone, or both. This leads to bones becoming weak and brittle, increasing the risk of fractures, especially in the spine, hip, and wrist. It is often known as the "silent disease" because most people don’t realize they have it until they experience a bone fracture.
Osteoporosis affects millions worldwide
Osteoporosis is a prevalent condition, affecting millions of people worldwide. According to the International Osteoporosis Foundation (IOF), approximately 200 million women worldwide are affected by osteoporosis.
Increased risk with age
Osteoporosis is more common in older adults, particularly women after menopause. As people age, bone density decreases, increasing the risk of fractures. The National Osteoporosis Foundation (NOF) states that approximately half of all women and a quarter of men over the age of 50 will experience an osteoporosis-related fracture.
Role of genetics
Genetics plays a significant role in determining an individual's risk of developing osteoporosis. The IOF reports that having a parent who has experienced a hip fracture doubles a person's risk of hip fracture.
Myth: Only older people need to worry about bone density.
Fact: Bone mineral density typically reaches its peak around the late 20s to early 30s, then starts to plateau and gradually decline with age, especially after the age of 50 for women.
Myth: Drinking milk is the only way to strengthen bones.
Fact: While dairy offers plenty of calcium, eating a balanced diet rich in calcium and Vitamin D helps keep bones strong. Eating egg yolks, fatty fish, leafy greens, almonds, chia seeds, and lentils can help meet these needs.
Myth: You can't improve bone density once it starts declining.
Fact: Weight-bearing and resistance exercises can help slow down bone loss and even increase bone density, regardless of age. Consistent exercise plays a crucial role in maintaining and improving bone health.
Myth: If you have osteoporosis, you should avoid exercise altogether to prevent fractures.
Fact: Exercise is important for individuals with osteoporosis to maintain muscle strength, balance, and coordination, which can help reduce the risk of falls and fractures. However, it's essential to engage in safe and appropriate exercises under the guidance of a healthcare professional or certified fitness instructor with specialized training.
Single Leg Kick, Single Leg Circle, Bridge, and Side Kick are fundamental Pilates mat exercises that support bone health by emphasizing global hip strength and spinal stability. If your medical provider approves, then you can try these at home!
In the studio, we utilize the Pilates Reformer exercises to enhance strength in the spinal extensors to promote upright posture, weight bearing through the hips and wrists, and strengthening the upper arm and shoulder girdle to build stronger bones. Some of these exercises include:
If you're new to Pilates or have osteoporosis, here are some tips to get started safely:
Investing in your bone health is a step towards a stronger, more active life. Pilates offers a safe, effective way to strengthen your bones, improve balance and posture, and reduce the risk of osteoporosis-related fractures.
At Gold Coast Pilates Therapy in Beverly, we offer personalized sessions designed to improve bone health and overall fitness. Our experienced instructors understand the unique needs of each client and tailor exercises to support bone density, strength, and mobility. Whether you're managing osteoporosis, osteopenia, or simply looking to prevent bone loss, we are here to help!
Join the GCPT community today and start your journey towards better bone health by scheduling a complimentary consultation with Physical Therapist and Nationally Certified Pilates Teacher, Dr. Kristen Hardin!
