Pilates and Osteoporosis

In the Pilates world, and in the hands of a skilled instructor, Pilates can excel in the long- term training needed to help change the many factors involved in the distorted spine and unbalanced musculature associated with Osteoporosis. In this article, I’ll introduce you to Osteoporosis and provide some guidelines and Pilate’s exercises for working with these clients.

Osteoporosis is a condition affecting bone density which develops when bones lose minerals faster than the body replaces them, meaning the bones decrease in mass and density. Overtime the bones become more fragile and brittle. Osteoporosis is often called a ‘ silent’ disease as the bone loss stays hidden until you see the effects, eg. a fracture, Dowagers hump, loss of height. The most common bones affected are the hip, spine, wrist, ribs, pelvis and upper arm. Osteopenia is the definition of having lower than normal bone density and is one stage before osteoporosis. A Question of Lifestyle

In my practice as a Pilates Teacher, I find that clients and even in the younger ages suffer from osteoporosis. Evidence suggests that lifestyle is a major culprit. Studies have found that we do not engage in enough physical activity, becoming obese and not taking enough nutrients to support good bone health.

We base our habits of daily living on convenience and time management. We have computers for shopping; TVs to entertain us; and microwaves, washing machines, elevators, escalators, cars as well as high- tech devices to ‘ save time’ and to make our lives more efficient. But more efficiency means we are increasingly sedentary, and sedentary living is bad for our bones. We walk less, we bear less weight, and we do less physical labour. In short, our high- tech laboursaving lifestyle is destroying our bones!

Bone cells are constantly changing and adapting to their environment, with bones responding to the demands and stresses placed on them. If you do not use your muscles and bones they will become weaker, but if you stay active and use your muscles then bones become stronger due to imposed demands.

The greatest amount of bone is built during childhood and adolescence. By age 18 in girls and 20 in boys, nearly 90 percent of ‘ peak bone mass’ is reached. However, the amount of bone tissue can keep increasing until around age 30. Once ‘ peak bone mass’ is reached, we start to lose bone density as well as muscle strength each year as we age. It is therefore important to build as much

bone mass as possible early on in life.

Risk factors for developing osteoporosis include: a family history, Caucasian/ Asian females, being older than 60 years, medical history, lifestyle ( such as low levels of exercise, smoking, high alcohol intake, being underweight), low calcium and low vitamin D levels.

Pilates offer a great platform for strengthening bones and preventing fractures.

Pilates exercises can help:

• increase bone density

• increase muscle strength and mass, allowing the body to support the bones weakened by osteoporosis

• improve coordination and balance which can help to prevent falls

• improve flexibility and posture and help reverse some of the postural changes as a result of osteoporosis.

Before prescribing Pilates exercise, it is important to distinguish between those people that have osteoporosis, osteopenia and those with normal bone density.

For those people that do not have osteoporosis the aim is to increase bone density and prevent bone loss. Weight bearing exercises need to have an effect on the bone, be regular and need to be moderate to vigorous in intensity e. g. jogging, jumping, stair climbing, walking up hills, tennis, aerobics. Strength training exercises can include hand weights, resistance bands, machine

weights, body weight. Machine and mat Pilates are perfect ways to achieve these aims.

A diagnosis of osteoporosis requires more care and consideration when designing a Pilate’s programme. People with osteoporosis require an individual program as there is a higher risk of fractures due to falls or inappropriate exercising. High intensity exercises are not recommended; the aim is to maintain bone strength and reduce the risk of falls and fractures by improving posture, balance and muscle strength. Exercises to be avoided are those that place strain on the spine including trunk flexion ( bending forward or sit ups), twisting movements and high impact exercises. Good exercises include those that work the back, shoulders, legs and hips, areas that commonly lose density the most and result in more debilitating fractures.

So if you are looking at preventing a loss of bone density, improving your muscle strength and bone density, or have a diagnosis of osteoporosis then Pilates is the answer for you.

* Please note that, learning Pilates from other than a real live instructor is not easy and does carry some slight risks. You should, in addition to the routines I will share with you attend a Pilate class with a certified Pilates instructor and don’t hesitate to visit your doctor for clearance before you start a Pilates class