Our muscles grow stronger from exercise. As they do so, they pull harder on bones – and the harder they pull, the more our body strengthens our bones.
It’s important to recognise this because osteoporosis is now viewed as a major public health problem of pandemic proportions: it’s said that 1 in 3 women and 1 in 5 men in the UK will suffer from an osteoporosis-related fracture after the age of 50.
What is osteopenia and osteoporosis?
Many 50-plus females may already have osteopenia (meaning ‘porous bones’: the pre-cursor to osteoporosis) and even osteoporosis without knowing it.
Osteoporosis is a systemic skeletal disease resulting in an increase in bone fragility and susceptibility to fracture. The loss of desirable bone density can be as much as 20-35 percent. It’s a silent disease because many people don’t realise they have it until suffering a fracture (commonly in the wrist, hip or spine).
Women in particular are affected because bone loss becomes more rapid in the first few years of menopause when the ovaries stop producing oestrogen and bone calcium decreases.
What increases the risk of osteoporosis?
For women:
Menopause, especially early menopause, or a hysterectomy
Eating disorders and continual dieting
Low calcium intake
Smoking or heavy drinking
High caffeine intake
Sedentary lifestyle
Genetics
Small/thin wrists
For men:
Testosterone levels
Prolonged levels of steroids (often used for asthma)
Use of other drugs long-term e.g. anti-depressants
Chemotherapy radiation
Diet
Take this osteoporosis risk checker by the Royal Osteoporosis Society for a personalised report on your bone health in just five minutes.
How Pilates can improve muscle and bone health
Physical fitness declines in middle age with muscles weakening. Everything said so far may all sound scary, but the good news is that it’s never too late to make improvements. A study revealed that this can be done in as little as 40 minutes of strength training, twice a week. The rate of muscle gain was the same for young, middle-aged, and older adults.
It’s also never too soon to start, because the work you do staying physically fit in your younger years will set you up for later in life
Doing Pilates regularly has many benefits including improving balance, breathing efficiency, the pelvic floor, muscle strength and flexibility, and elongating the spine to avoid further damage and spinal compression. My timetable offers a varied exercise programme with classes online so my clients can maintain and improve bone density to help avoid falls and fractures.
Book my “Healthy Bones & Muscles” class
I’m running a 6-week course in person at Bishop Gilpin school, Wimbledon, and also online, starting from 10 January, 2023. We will use bands and toning circles in exercises that help strengthen muscles and improve bone health.
Here’s to a happy new year and healthier life to all!
Please see here for prices or contact me for details.
