Body Dynamics in Boulder, CO: Pilates, Personal Training & Fitness
Osteoporosis Exercise Programs
Building Stronger Bones Through Pilates Reformer
Clients with Osteoporosis or Osteopenia learn:
everyday movements that put your spine at risk
injury prevention
exercises promoting a healthy, strong spine
Weight bearing/resistance exercises are essential for strengthening bones to prevent further bone loss, grow taller, stronger, and feel great!
For clients with Pilates experience we require a one-on-one evaluation to identify goals and any additional risk factors. For clients who are new to Pilates we require preliminary private sessions to teach safety, body awareness and Pilates basics. This allows us to provide the safest, most effective and personalized class for you!
What is Osteoporosis? Osteoporosis is a disease which results in the gradual loss of bone density leading to an increased risk of bone fractures, particularly in the wrist, spine, and hip. Among women over 50, 1 in every 2 who walk into an exercise class has low bone density and is at risk for fracture.Osteoporosis is a gradual and silent disease, which is difficult to recognize since we cannot feel our bones getting weaker.Some symptoms include: loss of height, mid –back or neck pain, arms looking longer, pants fitting too long, spinal deformities such as a “stooped posture”, and waistline pain.
Why are the wrist, spine, and hip more susceptible? Cortical bone or compact bone is dense and made up of multiple stacked layers and is found in the long weight bearing bones of our skeleton. Trabecular bone or cancellous bone is a spongy bone and is less dense. It has a “80% faster metabolic turnover rate than cortical bone and is affected to a much greater degree by osteoporosis. This type of bone is found in the vertebral bodies, neck of the femur, and joint surfaces of the wrist.
What can I do to prevent or reduce further bone loss? Individuals should have a bone mineral density test (BMD) to find out if they have osteoporosis or osteopenia (mildly reduced bone mass). A T-score is given comparing individuals to a young adult and determining the presence or severity of the disease. This can give you information about what your risks are and a baseline to monitor any further bone loss.
Physical activity including weight bearing and resistance exercise are big components in the prevention of osteoporosis. Through weight bearing and resistance exercise we put stress on our bones. Our bones respond to this stress by growing more bone and becoming stronger. There are however, some types of movement that are contraindicated for individuals with low bone density. Exercises that put the spine in a flexed (bending forward) position are not advised and should be avoided. This is due to the higher concentration of trabecular (spongy) bone at the anterior (front) surface of the vertebrae. The anterior surface of the vertebrae are stressed more during bending over activities and are therefore more at risk for fracture with this type of movement.
Generally, Americans are not engaging in enough exercise or eating a healthy diet to support healthy bones.Physical activity and exercise is one of the best things you can do for osteoporosis. However, it is advised that you consult with a professional who is aware of the specific indications and contraindications when it comes to exercise and osteoporosis. They can help to create an exercise program to strengthen your body in a safe and effective method specific to your lifestyle and goals.
Is Pilates Safe?I have heard that there are many exercises that involve flexing (bending the spine). Traditional Pilates does involve many flexion-biased exercises. HOWEVER, there are many exercises in Pilates that are indicated for osteoporosis. Extension (backwards bending) exercises help to strengthen the spine in a more upright posture. With extension biased activity the weight bearing is taken off the vulnerable anterior (front) portion of the vertebrae and displaced to the stronger posterior (back) surface of the vertebrae. There are other aspects of Pilates which are beneficial for osteoporosis. Pilates requires great concentration and body awareness. Without body awareness our bodies are susceptible to the affects of gravity. Our bodies take the path of least resistance which results in a stooped posture only compounded by osteoporosis. With increased body awareness we can learn to resist the pulling of gravity and become more upright.
Breathing is an underestimated benefit of Pilates, which is essential to the client with osteoporosis. With a posture that is more stooped the lungs and diaphragm can become compressed, decreasing lung capacity. The type of breathing done in Pilates can increase lung capacity and reverse the effects of gravity on the lungs and diaphragm.
The aforementioned benefits of Pilates are less known, but the other well known benefits of Pilates still apply to those with osteoporosis and should not be underestimated. They include but are not limited to:scapular (shoulder blade) stabilization, shoulder strength and flexibility, core strength, leg strength, improved posture, balance, coordination, and increased function/awareness in everyday activities.
As with any exercise program, Pilates should be instructed by professionals who are aware of the specific requirements and contraindications of clients with osteoporosis. References National Osteoporosis Foundation (NOF) fast facts www.nof.org/osteoporosis/diseasefacts.htm