Experiencing Bone Loss? This Exercise Is Safe and Strengthening

Bone loss happens to all of us; about half of all women — and many men — develop osteopenia and osteoporosis as they age. In case you didn’t know, osteopenia is a loss of bone density — and having reduced bone density means your bones don’t have as much mineral content as they should. Osteopenia is the precursor to osteoporosis — a disease that weakens your bones, making them thinner and less dense than they should be. This makes them weaker, more prone to injury, and harder to heal. While aging can be a wonderful experience, bone loss is one of the downsides of living longer. 

If you’re an active individual, this type of diagnosis can make you feel like your future workouts will be pretty bleak. I often hear from clients who are unsure how to move forward with their fitness goals when there’s an increased inconvenience of breaking a bone. But you don’t have to swear off exercise to maintain bone health — you just have to know the modifications that are safe for conditions like osteoporosis. Consulting an expert on what limitations you should keep in mind is the best place to start. 

I might be biased, but I’ve found that Pilates is a great choice for those experiencing bone loss because it’s low impact and gentle on the joints while still being challenging for your mind and body. It can improve your balance, make you more mobile, and strengthen/stabilize your joints. With these benefits, you’ll be steadier on your feet and less likely to fall, and if you do end up taking a tumble, the strength you’ve built up will help prevent injury. Plus, you’ll learn how to move more mindfully, and once you’ve built up some confidence, you’ll forget you were ever considering curbing your physical activity. 

Not to mention, Pilates can boost bone density, especially in your forearms because it involves a lot of weight bearing on your hands. 

Of course, you shouldn’t just jump right in — you’ve gotta learn how to use this form of exercise safely as you age. 

To use Pilates to build bone density and avoid injury, focus on the following: 

• Weight-bearing exercises to build bone density
• Posture exercises to help keep your back upright
• Balance work to help avoid and prevent falling
• Lots of standing work to help bring Pilates into your everyday movement
• Being able to get up and down from a chair and the ground without your hands
• Core strength to help you stay centered and stable
• Hip strengthening exercises to support your back, hips, knees, and ankles
• Rolling to your side to get up off your back

Fortunately, my “Flexionless” and “Pilates for Active Aging” classes will help you finetune these skills safely and effectively. 

Pilates exercises and positions to avoid when dealing with bone loss to reduce chances of strain:

Forward flexion: Exercises that fold or round you forward — like stretching your spine forward and curling up. If you have osteopenia, see how lifting your head, neck, and shoulders off the mat feels. If it doesn’t feel good, then leave your head down. If you’re unsure, it’s better to err on the side of caution and keep your head down. There are plenty of ways to work your abdominals without lifting your head up. If you have osteoporosis, definitely keep your head on the mat.

Loaded flexion: Exercises where you roll, such as roll like a ball, open leg rocker, seal, roll over, and roll overhead. If you have osteopenia, exercises like the roll down or roll up can be OK if they feel comfortable for you. If you have osteoporosis you should omit any kind of rolling, including roll-up. To transition from the mat to sitting upright, do not “rock up to sit.”

Forward flexion with a twist: Exercises like saw or criss-cross. Plus, be mindful of bending over and twisting to get things off the floor.

Non-Pilates exercises for strength and bone health:

While Pilates is a great way to strengthen your body, build bone density, and improve balance and posture, there are other things you can do for your body that Pilates doesn’t cover. 

Weight lifting: Lifting creates a different kind of load on the bones — and this can be extremely beneficial. Many studies highlight the benefits of weight-bearing exercise on our bones and hormones (hello, menopause).  

Cardio: Exercising our hearts is super important. And that post-cardio high is pretty addictive — it’s one of the many reasons I run! If you’re not a runner, however, and you’re looking to add cardio to your workouts, now really isn’t the time to start running — especially if you have bone loss happening. My recommendation is to walk on an incline. This can be on a treadmill or a hilly, brisk walk outside. Walking on an incline is an effective way to challenge your heart without the pounding of running. It’s also a wonderful glute workout — I promise you’ll feel the effects. You can also start cycling, which is pretty fun. That said, it’s a seated exercise, and most people need to get out of a chair and move while upright. But if biking is more enjoyable, accessible, or supportive to you, then go for it! Staying consistent is key, so make choices that actually work for you.

Keep social gatherings active: The world has gone crazy for pickleball, but there’s also tennis, golf, and walks with friends. Connecting with others is an essential part of aging — according to author Dan Buettner, it’s one of the keys to living to 100. By doing activities with people you love, you’re filling your cup in many ways. I love playing tennis with friends because I’m outside, having fun with people I enjoy, and moving my body. It’s a triple win in my book! Sitting is the new smoking:  I’ve said it before and I’ll say it again — sitting negatively affects our posture, our backs, our hips, and more. By staying aware of how we move our bodies daily and prioritizing an active life, you can prevent a lot of wear and tear on your body. Keep moving and your mind and body will thank you.