Osteoporosis is a common affliction in people over 50 and is responsible for two million broken bones every year. You might have heard the benefits of walking to reduce the risk of broken bones when people have osteoporosis, but did you know Pilates can be used as an alternative too?
Pilates for Osteoporosis
There are 10 million people with osteoporosis, which affects their daily tasks. A problem they face is broken bones because of the disease. Pilates might seem like it’d be a bit too much, but in reality, it can prevent fractures and strengthen bones if done right.
However, you’ll need a different routine because some basic Pilates exercises aren’t safe. They can cause a strain that will defeat the purpose of Pilates in the first place.
How Pilates Can Help
Limiting the benefits of Pilates for people with osteoporosis to bone-strengthening would be wrong. It offers more benefits than just that.
- Pilates can increase bone density by making the body parts work against gravity.
- It increases muscle mass and strengthens them, which later plays a role in supporting bones.
- Pilates can significantly improve balance, which will prevent people from falling and risking their bones.
- It can improve the range of motion.
- It improves posture, which keeps the bones aligned as they should. This will also prevent muscle spasms and pinched nerves.
What Pilates Exercises are Safe?
When you do Pilates for osteoporosis, you’ll be doing a different routine to prevent any strain on your body. Exercises that focus on the back, shoulder, legs, and hips are recommended.
It’s also recommended that you avoid exercises that will require you to bend forward or will need you to roll on your back. Some you can do are these:
- Side-lying exercise
- Push-ups
- Chest expansion exercise
- Swan dive
- Breaststroke
- Single and double leg kicks
- Traditional flexing exercises
If you enjoy incorporating machines in your Pilates class, try the following:
- Footwork with the reformer
- Leg-spring exercises with trap table
- Lega and arm circles with reformer
- Chest expansion with trap table.
Questions to Ask Your Pilates Instructor
Not all Pilates instructors will be able to manage to guide you on the appropriate exercises and know where your limits lie. To prevent any damage to your body and get the benefit of Pilates, ask them:
- Are they familiar with exercises that are needed or are harmful to people with osteoporosis?
- Does their workout plan include the beneficial ones?
- Are their exercises that promote balance in the routine?
Take a Pilates Class & Try It for Yourself
Pilates can be extremely beneficial for people with or without osteoporosis.
Are you looking for Pilates classes in NYC? Don’t worry; Fit Engine has got you covered! We offer reviews about mobility workouts, Pilates classes, and dance classes in NYC. For more information, check out our website.
You can also contact us for more information on the fitness classes.
