Osteoporosis is a condition that causes bones to become thin, weak and fragile. As a result, even a minor bump or accident can cause a fracture (broken bone). Such events might include falling out of a bed or chair, or tripping and falling while walking.
Our bones are constantly being remodelled, meaning old bone is removed and new bone is formed. As we get older, we begin to lose more bone than we build which can result in a condition called osteoporosis. The tiny holes within the bones get bigger, and the solid outer layer becomes thinner which means our bones become less dense. The decrease in bone mineral density (BMD) and changes in bone quality make bones more fragile and more easily broken than bones of ‘normal’ density.
The most common fracture sites are the spine, wrist and hips. In addition, fractures in the spine reduce the height of the vertebrae and can lead to a stooped or hunched posture which, over time, will reduce mobility, cause pain, create balance problems and increase the risk of falls.
Osteopenia is a condition when bone mineral density is lower than normal but not low enough to be classified as osteoporosis. Low bone density is known as osteopenia and is the range of bone density between normal bones and osteoporosis. It is, therefore, the precursor to osteoporosis.
To counteract the effects of osteoporosis (and osteopenia), building up bone density is key. There are many factors and lifestyle changes that will assist in increasing bone density such as; medications, increasing vitamin D, change of diet, safe practices in daily activities, and most importantly, regular exercise.
A specialized Pilates program completed 2-3 times per week is highly beneficial and effective for anyone with osteoporosis or osteopenia. People often overlook Pilates as an exercise option for the management of osteoporosis, probably because they are only thinking of traditional mat-based Pilates. However, Pilates can also be performed on specialised equipment such as the Cadillac table and the reformer machine. Attending regular Pilates classes on equipment-based Pilates machines which incorporate weight-bearing and resistance exercises and impact activities will build muscle and improve bone mineral density. Other benefits of specialized Pilates include correction of postural changes, reduced pain and improved mobility, balance and coordination. As there are some Pilates exercises which are contraindicated, and therefore inappropriate, for people with osteoporosis, it is critical to ensure you train with a certified and experienced Pilates instructor who knows which exercises are best for you and which to avoid.
To conclude, a specialized Pilates regime targets muscle and bone strength, directly aiding in the prevention of losing more bone mass and even reversing the effects of osteoporosis. Pilates focuses on alignment with weight-bearing exercises while simultaneously strengthening the core, spine, and legs, which are essential to any individual with osteoporosis or its precursor, osteopenia.
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