Osteoporosis – What’s Next?
Are you afraid of osteoporosis? Such a diagnosis raises the fear of fractures even from minor injuries. When this disease takes over your body, bone density decreases, and their structure and quality are disrupted.
Are you wondering if you will lose strength? Do you have to give up the workouts you love? Many women affected by osteoporosis ask themselves the same questions and feel a loss of control over their bodies.
Fortunately, osteoporosis is not a death sentence. You have continuously challenged your body – so treat this situation as another opportunity to take care of it. Do not give up exercising – building bones is not a passive activity. Movement supports the natural process of their rebuilding, but it must be well thought out. Do not train recklessly, but armed with knowledge on how to protect your bones and influence their density increase.
Are you afraid that bone density cannot increase at a certain age? Studies show that many women after menopause manage to achieve improvement, often solely due to the positive effects of exercise. The process of cell renewal is still occurring in your bones – when you stimulate them, they strengthen. Also, believe that your body listens to you and responds to what you ask for.
FIRST – PROTECTION
The first step in fighting osteoporosis is to know the guidelines – what to avoid to not harm your bones. Take care of the most vulnerable parts of the body, such as the hips, wrists, and thoracic spine. Be cautious with exercises that pose a risk of injury or involve bending, jumping, and lifting weights. Also, avoid spinal rotation – it puts too much strain on the vertebrae and disrupts balance, which can lead to falls. Falls are your greatest enemy – 90% of hip fractures and 33% of vertebral fractures occur for this reason.
Knowing the risks is important, but understanding contraindications can create fear of injury – and fear of movement. This stress can disrupt your previous sense of harmony with your body. To find strength and peace, remember – training does not have to become easier or less intense. You just need to appropriately modify the exercises to align with your current needs. Emotions affect movement, so accepting this challenge with an open mind and heart will help your body follow suit.
DO YOU LOVE PILATES? YOU CAN CONTINUE PRACTICING IT!
Some may say: “give up Pilates, there are too many bends, it is not recommended with osteoporosis.” Fortunately, everything in Pilates classes can be appropriately modified to serve your bones. Physiotherapists recommend this method for osteoporosis because it meets all the criteria for exercises for those suffering from this disease. The only contraindication is advanced osteoporosis.
To adapt your training to the new situation, replace the inadvisable movements with others that are equally demanding but in permitted positions. Perform bending exercises in a neutral or extended position, and strengthen the rotational muscles without rotating the spine. Consulting with a physiotherapist or Pilates instructor when selecting a training plan would be a good move.
BE ACTIVE
Research confirms that appropriate exercises lead to increased bone density even in older women. Adjust their intensity to your fitness level and the severity of the condition. For the best results, combine loading, ground contact, and resistance training.
Loading
Bones respond to the force of gravity. Did you know that is why astronauts lose bone density in space? You can use the Earth’s gravitational force to help your bones rebuild.
Shifting your body weight onto a leg or arm stimulates those bones to strengthen, as they adapt to the load they are placed under. Many Pilates exercises can be performed unilaterally to intensify the benefits related to bone rebuilding.
Walking has also been shown to improve the condition of the spine and hips. Moreover, standing on one leg for a minute three times a day, for the femur and hip bones, can be equivalent to walking for 53 minutes. This exercise also strengthens balance to counteract falls. However, if you do not feel confident, lean against something while performing it.
Ground Contact
Gentle tapping, heel drops, or dancing build the hip bone. To improve bone condition, perform the following exercise: lift each foot off the ground four times – repeat twice a day.
Resistance Training
Bone thickens when the tendons of a contracting muscle pull on it. A study of postmenopausal women showed an increase in femoral and lumbar spine bone density as a result of strength training and a decrease in the control group. By practicing Pilates, you gain resistance mainly through the springs of the reformers.
Protect your bones and help them strengthen. Lack of activity leads to loss of bone mass. Thoughtful loading gives bones the impetus to act. For certainty, consult your doctor to determine what is appropriate for your condition and fitness level.
PATIENCE, PATIENCE, AND ONCE AGAIN, PATIENCE
Building bone is not a short-term endeavor. Ensuring that you are actually making progress can be frustrating. You adjust your training and even enjoy it – and then the next bone density test shows no changes or even a worsening condition. How to interpret this?
Medical studies show that improving bone density can take years. According to the National Institutes of Health, most of the skeleton is replaced every ten years. During this period, there is always the possibility of bone rebuilding.
This leads to a simple conclusion – improvements in tests will not appear immediately. It is unrealistic, as changes can be relatively small over the course of a year. However, look at it from another perspective – if you persist with strength training, even a one percent change each year results in a 10% increase after ten years. And that is a significant improvement in bone density.
When you learn to modify your existing exercises for safe and effective movement, you take control of your health and well-being. You will feel like the master of your body again. This sense of power will help you increase the effectiveness of your workouts, as your body, including your bones, responds to what you expect from it.
I am a graduate in Managerial Economics as well as Finance and Accounting, with a specialization in Marketing. Since 2018, I have been working as a Copywriter at Balanced Body, where I create marketing content for the fitness and Pilates industries. One of my particular strengths is translating complex topics into accessible language and accurately analyzing the needs of target audiences. Outside of work, I am passionate about fire shows and volleyball, which helps me better understand the needs of physically active people.