Osteoporosis is a disease that causes the bones to weaken, making them susceptible to breakage.
Osteoporosis occurs when the bones lose minerals quicker than the body can replace them, causing bone density loss. As bones become more porous, a minor fall, bump, sneeze or sudden movement may cause a fracture.
People may assume that Osteoporosis is associated with older women, however it can also affect men. One in three women over the age of 50 and one in five men over the age of 50 experience osteoporosis.
What causes it?
While the majority of our bone density is decided by genetics, lifestyle patterns during childhood and teenage years also play a role in your bone density.
By the age of 21, 95% of bone density is developed with the final 5% having developed by the age of 25. Your childhood and teenage years are important in building up your bone bank and increasing bone density. The higher the bone density during these years, the longer the onset of Osteoporosis later on in life. Eating a healthy diet with appropriate levels of calcium and exercising regularly can assist in building strong and healthy bones.
So, what can be done to minimise the effects of bone resorption?
Lifestyle choices play a huge role – especially exercise!
Weight bearing and resistance exercises can assist in bone reformation as well as strengthening the muscles to support the bones. It is important to strengthen the extensor muscles (back muscles), thoracic spine, and the muscles surrounding the shoulder blades. By strengthening these muscle groups, it can assist in developing postural strength/endurance which can reduce the chance of fractures.
Where does Pilates come in?
Pilates is an ideal form of exercise for those with Osteoporosis as well as for those looking for prevention. Pilates can:
Increase postural strength and support
Build and promote bone density
Correct posture
Improve alignment of the limbs
Reduce Osteoporosis symptoms
The exercises are provided by qualified Physiotherapists, with a specific focus on controlled loading of the bones.
So, come and see us in the UPG studio for an initial Pilates assessment and start putting some deposits in the bone bank today!
Written by Erin Gleadell: Pilates Lead and Physiotherapist - UPG Studio
References:
1. Angin, E., Erden, Z., & Can, F. (2015). The effects of clinical pilates exercises on bone mineral density, physical performance and quality of life of women with postmenopausal osteoporosis. Journal of Back and Musculoskeletal Rehabilitation, 28, 4, 849-858.
2. Rachner, T. D., Khosla, S., & Hofbauer, L. C. (2011). Osteoporosis: now and the future. Lancet (london, England), 377, 9773, 1276-87.
3. Tu, K. N., Lie, J. D., Wan, C. K. V., Cameron, M., Austel, A. G., Nguyen, J. K., Van, K., ... Hyun, D. (2018). Osteoporosis: A Review of Treatment Options. Pharmacy and Therapeutics, 43, 2, 92-104.