Osteoporosis: How Pilates and Yoga Can Support Health Outcomes
Osteoporosis, a condition characterized by weakened bones and increased fracture risk, affects an estimated 10 million people aged 50 years and older in the US. Fortunately, studies show that physical activity can improve bone strength and the risk of falls, which may benefit the management of the disease. More specifically, a systematic review in the British Journal of Sports Medicine found that exercise reduced falls in elderly individuals by 23% and by 34% if a regimen combined balance, functional, and resistance training.
Among the various forms of exercise, yoga and Pilates stand out for their unique benefits, which align with the needs of individuals with osteoporosis. Below is a deeper look at the benefits of practicing yoga and Pilates for osteoporosis management, as well as tips on safely getting started.
The benefits of yoga and Pilates
Pilates is a mind-body exercise that emphasizes strength, core stability, flexibility, muscle control, posture, and breathing. As we discussed in a previous post, Pilates exercises target the core muscles, the central link connecting your upper and lower body. Strengthening these muscles provides better support for the spine and reduces the risk of back pain, a common issue for individuals with osteoporosis. Additionally, Pilates promotes flexibility by incorporating stretching exercises. Improved flexibility can help maintain a better range of motion in the joints, decreasing stiffness and discomfort.
On the other hand, yoga combines physical postures, breathing exercises, and meditation. It has also been praised for its ability to enhance emotional wellness by reducing stress. However, for those with osteoporosis, its focus on engaging several muscle groups is a better reason to start doing yoga. Certain poses and movements rely on using one's own body weight to build muscle mass and strength without unnecessary strain. Holding poses and continuous movement also build cardiac health and endurance, which are crucial for maintaining overall fitness in those with osteoporosis. Much like Pilates, yoga emphasizes the connection between mind and body as well. This can help individuals with osteoporosis become more attuned to their bodies and avoid movements that might cause injury.
Ultimately, both yoga and Pilates offer low-impact, weight-bearing exercises that can be safely practiced by individuals with osteoporosis. These practices not only improve physical strength but also enhance flexibility, balance, and mental well-being.
Tips for safely starting your yoga or Pilates practice
Before starting any new exercise regimen, individuals with osteoporosis should consult their healthcare provider to ensure the exercises are safe and appropriate for their condition. For example, the National Osteoporosis Foundation (NOF) recommends doing strengthening exercises only two to three times per week. Similarly, your doctor can provide guidelines on how often you should participate in yoga or pilates.
Moreover, it is essential to seek out instructors who have experience working with individuals with osteoporosis. Experts advise against activities or movements that twist, flex, or bend the spine. Repetitive bending and flexing of the spine are harmful in people with spinal osteoporosis and can lead to spinal fractures over time. Knowledgeable instructors are well aware of considerations like this and can provide modifications to ensure exercises are performed safely.
Lastly, it's important to begin with gentle exercises and gradually increase intensity as strength and confidence improve. Tune into your body's signals and avoid pushing through pain. If an exercise feels uncomfortable or causes pain, stop immediately and consult with an instructor or healthcare provider.
Incorporating yoga or Pilates into an osteoporosis management plan can lead to improvements in bone health, balance, flexibility, and overall well-being. With careful practice and professional guidance, these exercises offer a safe and effective way to support health outcomes for individuals with osteoporosis.
By JB Emerson for pilatescorecenter.com