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Keep Osteoporosis at Bay With Exercise.

Osteoporosis is a disease that weakens your bones by making your bones thinner and less dense than they should be.

People with osteoporosis are much more likely to experience broken bones or fractures from falls.  

What kind of research is out there for people with osteoporosis?

  • Exercise improves your quality of life!

  • Training programs of light loads are not effective for improving bone density.  

  • High impact training strengthens the ends of bones. (such as jumping rope)

  • High impact resistance training strengthens the middle of bones.

  • Workouts that use high impact training AND high resistance training are most effective. (Reformer Jumpboard classes are great for this, but make sure to go heavy on your springs when not jumping to get the most out of building muscle)

  • Training sessions of AT LEAST 2 times per week are needed to improve bone density.

  • Training sessions need to be harder than your tasks in your daily life. (Meaning you need to be using heavier springs than what you're pushing or pulling in your daily life)

Doing all of these things won't change your osteoporosis significantly at all unfortunately. But, doing all of these things CAN help you reduce your risk of falls and that's what people with osteoporosis need to be concerned with. 25% of adults over the age of 65 fall every year. Doing functional exercises and balance exercises such as Pilates will help you reduce your risk of falls and that's truly what people with osteoporosis need to be concerned with.

Please note, this is only talking about osteoporosis from the lens of exercise. Of course there is nutrition, supplements, etc you might consider as well. 

Don't stress about a new osteoporosis diagnosis....just find a workout program that you enjoy that includes both strength and impact training.

Here's an interesting tool to see your personal fracture risk: https://www.fraxplus.org/


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