Exercising with osteoporosis can feel tricky, but it’s one of the most effective ways to manage the condition. However, there are some do’s and don’ts to keep in mind:
Do: Focus on weight-bearing exercises like walking, and gentle strength training to maintain bone mass. Gentle Pilates can be fantastic for strengthening your muscles and improving posture.
Don’t: Avoid high-impact exercises, which can lead to fractures, and be cautious with movements that twist the spine or bend too far forward.
Exercising the right way can help you stay active and safe with osteoporosis - a combination of walking, light strength training, and Gentle Pilates is highly recommended. Pilates, when adapted for osteoporosis, focuses on improving your posture, core strength, and flexibility, all without putting unnecessary strain on your bones.
If you’ve been diagnosed with osteoporosis, incorporating the right exercises into your routine is key to maintaining bone strength and preventing fractures. Weight-bearing exercises like walking or light strength training are excellent for keeping your bones strong.
But don’t forget about Gentle Pilates! Pilates can be a low-impact, effective way to build muscle strength, improve balance, and enhance flexibility—all essential for protecting your bones. Just be sure to avoid high-impact movements or any exercises that involve excessive twisting or bending.
While bone density naturally decreases as we age, especially after menopause, the good news is that you can still make improvements after 60! By regularly practicing Pilates, you can strengthen your muscles, improve your posture, and support your bone health. Combined with a calcium-rich diet and adequate vitamin D, you can protect your bones and possibly increase their density over time.
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