As we age, our bones naturally lose density, making them more fragile and increasing the risk of fractures in the hips, spine and wrists. While this is a common part of ageing, there are steps you can take to slow bone loss and even encourage new bone growth. One of the most effective ways? Clinical Pilates.
Who is Most at Risk for Bone Loss?
Anyone can experience bone loss, but certain factors increase the likelihood, including:
Postmenopausal women – Hormonal changes accelerate bone loss.
Pregnancy and motherhood – Increased calcium demand affects bone density.
Age 50+ – Bone breakdown outpaces bone formation.
Smoking (past or present) – Negatively impacts bone health.
Sedentary lifestyle – Less weight-bearing activity means weaker bones.
Vitamin deficiencies – Especially low Vitamin D and Calcium levels.
What Can You Do to Protect Your Bones?
Lifestyle changes such as improved nutrition and regular exercise play a key role in maintaining strong bones. Clinical Pilates, in particular, offers a safe, low-impact way to enhance bone density, improve mobility and reduce the risk of fractures—including those that happen without significant trauma.
Why Choose Clinical Pilates with a Physiotherapist?
Clinical Pilates is an evidence-based approach to exercise that improves core strength, flexibility, posture and overall musculoskeletal health. When tailored to your specific needs, it can significantly benefit those with osteopenia, osteoporosis or other bone-related conditions.
Key benefits of Clinical Pilates for bone health include:
Improved Bone Density – Helps slow bone loss and stimulate bone formation.
Increased Muscle Strength – Supports bone health and prevents falls.
Improved Flexibility & Mobility – Keeps joints and muscles functioning optimally
Pain Management – Helps alleviate discomfort associated with osteoporosis.
Better Balance & Coordination – Reduces the risk of falls and fractures.
Why Choose Prana for Clinical Pilates?
Expert Guidance – Classes are led by experienced physiotherapists, ensuring safe, effective exercises tailored to your needs.
Small Class Sizes – With a maximum of four participants per session, you’ll receive personalised attention and ongoing support.
Individualised Programs – Your exercises are tailored to your goals, not just a one-size-fits-all approach.
One-on-One Check-ins – Before joining a class, you’ll have a private session to assess your movement, discuss goals and learn how to use the equipment safely. We recommend a review every 3 months to track progress and refine your program.
Your Next Steps to Better Bone Health
Speak with your GP about a Bone Mineral Density scan – bone loss is often silent until a fracture occurs.
Book your first physiotherapy appointment at Prana to assess your needs and create a personalised plan.
Consider seeing a dietitian to optimise your nutrition for bone health.
Make lifestyle changes – reduce alcohol and tobacco use and get safe sunlight exposure for Vitamin D.
If needed, consult an endocrinologist for additional guidance on hormonal factors.
Attend Clinical Pilates 2-3 times per week for consistent bone-strengthening exercise.
Schedule regular review appointments every 4-6 weeks to ensure you’re progressing safely.
Get a repeat Bone Mineral Density scan to track improvements from your physiotherapy-led Clinical Pilates and lifestyle changes.
To learn more about Clinical Pilates at Prana Physiotherapy & Health, click the link below.
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