Pilates for Bone Health

Osteoporosis is a condition where your bones lose strength, making you more likely to break a bone than the average adult. But not everyone with osteoporosis goes on to break a bone. (Royal Osteoporosis Society, 2020).

Osteoporosis affects over 3 million people in the UK and increases the risk of fractures occurring; most commonly in the wrist, hip and vertebra (spinal bones).

Maximising bone strength when you’re younger will leave you in a better position to withstand natural bone loss that occurs normally as we age.

Exercise, when osteoporosis or osteopenia is diagnosed is essential in the management of the condition.

How could Clinical Pilates help with prevention and management of Osteoporosis?

• Pain relief

• Reduced fear of movement

• Positive effects on pain, function and quality of life

• Low-impact form of exercise

• Fall prevention

• Improved balance - Balance focused exercises have been shown to reduce a person’s risk of falls by 25% (NIH consensus development conference statement, 2000).

• Improved physical and psychological functioning and independence

• Effective to increase bone mineral density

• Increase walking distance

(Oksuz et al, 2017, Hita-Contreras et al, 2016 & Angin et al, 2015).

Weight-bearing exercise (3-5 times per week) and strength and resistance training (2-3 times per week) help increase bone mineral density by stimulating bone growth. Resistance/strength training is particularly important in increasing bone mineral density and therefore reducing the risk of fractures occurring (APPI, 2018).

Exercises for osteoporosis focus on extension (bending backwards) and rotation, and minimise the use of flexion (bending forwards) to reduce the pressure on the vertebra (APPI, 2018).

What’s the difference between Clinical Pilates and other Pilates classes?

Clinical Pilates is taught by fully qualified healthcare and medical professionals such as physiotherapists and osteopaths, who have an in-depth of knowledge and experience with a range of medical conditions including osteoporosis.

Within Heather’s Pilates and Osteopathy profession it is required to regularly keep updated with the latest research and evidence, undertake courses and further training to know how to be effective, safe and provide accurate and informed advice.

Should you wish to take part in Pilates classes to help with osteoporosis prevention and management, get in touch today. https://www.osteopilatescornwall.com/contact

References available upon request.