taking the sea air at Aldeburgh

Forthcoming classes >

For appointments or enquiries please call

Suffolk - Tel: 01728 638604

Katharina Hesse

Pilates Foundation Accredited Instructor

Lebed Method Certified Instructor

London - Tel: 07958 412 386

Alessandra Margarito

Pilates Foundation Accredited Instructor

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How Pilates can help with Osteoporosis

Focus on Healing Through Exercise and Herbal Remedies

  • Can Pilates help with osteoporosis?
    • Yes. More and more women take up Pilates as their exercise of choice to help manage menopausal and postmenopausal symptoms, such as weight fluctuation, mood swings and osteoporosis.
    • Pilates helps to correct posture and many of its exercises aim to strengthen the spinal muscles, all of which can manage and help to prevent osteoporosis. One of the main advantages of Pilates is that exercises are carried out in a very precise manner which prevents accidental injury. Pilates can also improve balance and thereby reduce incidents of accidental falls.
    • On the whole, osteopenia and osteoporosis are prevented and managed by weight-bearing exercise. That doesn’t just mean going to the gym and pushing weights, a brisk walk can be as effective as you are basically bearing your own body weight. Pilates doesn’t completely fit into this category as we mainly work with our own body weight and also because most general Pilates classes are largely carried out lying on the floor. In “Osteopilates”, however, we do adapt exercises and add extra resistance with therabands or weights, we might also teach more standing or sitting exercises.
    • If you have been diagnosed with osteoporosis, you may need to join a special class for osteoporosis or have individual tuition as some of the traditional Pilates exercises should not be carried out if you suffer from osteoporosis of the spine: Avoid flexion, that is any ‘boat-shaped’ exercises, such as sit-ups, for example. It is best to discuss this with your instructor.
    • For those with severe osteoporosis, Tai Chi is a perfect form of exercise. It is suitable for anyone, regardless of age or fitness level. For those who enjoy dancing and music, the Lebed Method is another perfect form of exercise for those affected by severe osteoporosis.
  • How can I manage or prevent osteoporosis?
    • Prevention and treatment protocol for osteoporosis should include:
      • Weight-bearing exercise
      • A balanced diet:
        • Include sufficient calcium and magnesium, as found in green, leafy veg;
        • Vitamin D is vital for calcium absorption. It is found in small amounts in milk or butter but most of our vitamin D comes from sunlight;
        • Menopausal or postmenopausal women should also consider adding phytooestrogen-rich foods, such as chickpeas and soya products, to their diet;
        • Avoid carbonated drinks and keep your alcohol and red meat intake to a minimum. For more detailed advice, see a nutritional therapist;
      • Mineralising herbs, such as nettle and horsetail have been shown in practice to help build bone. This, however, is only the case where the bone is still present. See a qualified medical herbalist for more advice.
  • The above information does not replace medical advice. If you suffer from any of the above medical conditions you should always seek the advice of a suitably qualified practitioner.
 
 
    
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