Osteoporosis & Pilates

Let’s review some facts from the International Osteoporosis Foundation which I find quite illuminating on the subject.

Firstly, what is Osteoporosis? It is a chronic bone disease characterized by low bone mass and deterioration of bone tissue.  This leads to increased risk of broken bones also known as fragility fractures. This disease affects both men and women, although more prevalent in women.

Women are particularly susceptible because of the rapid bone loss that occurs at menopause. In women over 45, osteoporosis accounts for more days spent in the hospital than diabetes, heart attacks and breast cancer. In men, the risk of an osteoporotic fracture is higher than the risk of developing prostate cancer.

It is commonly called a “silent disease” because Osteoporosis has NO symptoms or pain associated to it.  Typically people will not be diagnosed with Osteoporosis until a fracture of some sort occurs. A curved back or height loss of more than 3 cm, just over 1 inch, is an early warning sign of vertebral fractures.

An Osteoporotic fracture occurs every 3 seconds.  Let’s read that again…..

Every 3 seconds!

Fractures commonly occur in the wrist, hip, or vertebra. Hip fractures create chronic pain, reduced mobility, and loss of independence.  10 - 20% of people with a hip fracture will require long-term nursing care. The unfortunate fact is that up to 20% of patients will die in the first year after their hip fracture.

Scary facts to be sure.  But, let’s discuss prevention and maintenance if you do find yourself with an Osteoporosis diagnosis or are starting to approach that perimenopausal stage of life or you have a height difference.

Treatment for diagnosis includes multiple layers.  Typically lifestyle changes and pharmaceutical treatment when appropriate.  Since I have been involved with many people for the lifestyle changes, I am going to devote this to that portion.

Lifestyle changes are used to both prevent and maintain bone health. This would include exercises to increase muscle mass that improve balance (did you see that bit about hip fractures?) and strength. Exercises to improve posture may help to reduce fracture risk, especially in the spine.

The International Osteoporosis Foundation suggests:

“An exercise program for people with osteoporosis should specifically target posture, balance, gait, coordination, and hip and trunk stabilization rather than general aerobic fitness.”

And, if Pilates doesn’t fit that bill!  These concepts are applied in many different formats throughout a Pilates session.  To name a couple of examples we apply these vital concepts in a Pilates session:

Footwork on any apparatus ~ balance, gait, hip and trunk stabilization

Feet in Straps ~ posture, gait, coordination, hip and trunk stabilization

Arm Work, whether standing, seated, or lying down ~ coordination

Any Pilates Movement ~ Posture ;)

*Special Note*

If you do have Osteoporosis or Osteopenia specific modifications need to be made for this disease with your fitness trainer. And that is for any fitness modality, not just Pilates.  So be sure to speak with your trainer and make them aware of your diagnosis to ensure you are well taken care of!   

Although I would, of course, suggest Pilates! ;)

The above facts and figures are all from the wealth of information on the  International Osteoporosis Foundation website.  Check it out if you want to learn more, it's worth the read!  

photo cred to: Photo by Otto Norin on Unsplash