Bone health considerations
Pilates is a powerful tool for building musculoskeletal health. While a diet rich in calcium and vitamin D is essential, targeted physical activity is crucial for increasing bone density and reducing fracture risk.
The DEXA Scan: Your Bone Health Snapshot
To understand the condition of your bones, a Dual-Energy X-ray Absorptiometry (DEXA) scan is the gold standard for measuring bone mineral density (BMD). The scan is quick and painless, involving laying on padded table while a machine passes a low-dose X-ray beam over your body, typically focusing on the hip, wrist and spine. The scan measures how much radiation is absorbed by your bones, which directly correlates to their density. The results are expressed as a T-score to compare your BMD to that of a healthy young adult at peak bone mass. This score helps diagnose bone health status:
- T-scores between -1 and -2.5 indicate osteopenia, or low bone mass.
- T-scores of -2.5 or lower are the criteria for osteoporosis diagnosis.
The more negative the number, the weaker your bones are and the more susceptible you are to fractures. By identifying your T-score, you and your doctor can create a plan to strengthen your bones and prevent further loss.
With emphasis on core strength and control, Pilates offers safe movement practices for those working on improving bone mineral density.
While it may seem gentle, Pilates includes opportunities for highly effective resistance and weight-bearing exercise. It strengthens the muscles, which in turn places beneficial stress on the bones they attach to. This stress signals the body to increase bone density, making your bones stronger and more resilient. The controlled, precise nature of Pilates also improves balance and coordination, reducing the risk of falls—a primary cause of osteoporosis-related fractures.
Exercise recommendations for osteoporosis emphasize becoming strong, steady, and straight. Pilates can help you achieve this by focusing on:
· Strength Training: Using spring-based resistance from reformers or other equipment, as well as your own body weight, Pilates challenges the muscles and skeleton, promoting bone growth.
· Balance and Stability: A strong core is the foundation for stability. By improving core strength and balance, Pilates helps prevent falls and associated fractures.
· Postural Training: Pilates emphasizes proper alignment and posture, which helps protect the spine and can counteract the "hunched" posture often associated with osteoporosis.
While Pilates is highly beneficial, not all exercises are safe for people with osteoporosis. The main goal is to promote bone strength without putting your spine at risk. The following movements should be avoided or modified to ensure a safe and effective workout:
o Prolonged or Loaded Spinal Flexion: The forward-bending of the spine, such as in traditional sit-ups or "roll-ups," can put excessive pressure on the vertebrae, increasing the risk of a compression fracture.
o Repetitive Twisting: Twisting motions, especially those involving added load, can also be dangerous for a compromised spine. Rotational movements should be performed carefully, with the focus on a stable, neutral spine.
o High-Impact Activities Lacking Strength and Balance: While high-impact exercises like running or jumping can build bone density, they should only be undertaken if you have the necessary muscle strength and balance to prevent falls. An uncontrolled fall is a major risk for a fracture.
o Exclusively Aerobic Exercises: While aerobic exercises like walking are excellent for bone health, they do not provide the same resistance and strength benefits as Pilates. A well-rounded approach should include exercises that directly challenge the muscles and skeleton.
Instead, it is imperative to focus on weight bearing through the arms and legs with exercises like: planks, bridges, and footwork.
Moving around, it is important to emphasize control to avoid excessive spinal movements. Remember, consistency is key to reaping the bone-strengthening benefits of Pilates.