How Aeropilates can help to build bone and combat osteoporosis as we age
As we age, maintaining bone density becomes crucial in preventing osteoporosis. There are many reasons for the thinning of bones and loss of density but age tends to be the main cause. When your bones get thinner you are at greater risk of injury so it is important to eat a diet rich in Calcium, Magnesium and Vitamin D; and to exercise so as to build strength, flexibility and balance.
Utilizing your AeroPilates reformer, can be your best bone building friend. It is safe and low in impact but due to its weight-bearing nature, it not only stimulates bone growth strengthening your whole skeletal system but it increases your core to improve balance and coordination which helps to prevent falling.
Unlike traditional fitness, your Aeropilates reformer uses your bodyweight as well as the cords to create resistance, placing constant pressure on your bones during exercises, thereby promoting bone density.
Your reformer's sliding carriage and customisable adjustable cords allows for controlled movements, ensuring that the stress on your bones is distributed evenly and safely, minimizing the risk of injury.
By performing weight-bearing exercises on the reformer, like lunges, squats, and leg presses, you stimulate bone formation, leading to increased bone mineral density.
Every exercise targets many muscle groups in all the various planes of motion, engaging a wide range of bones and ligaments throughout the body and always initiating from the core. This allows you to stabilise your pelvis and shoulder girdles while moving in real life. The enhanced balance and coordination that comes from performing these exercises further lessens risk of falling or injurying oneself which is a major concern for people with osteoporosis.
If you have been diagnosed with a lack of bone density it is important to start with low-impact exercises and gradually increase intensity and difficulty as your strength and stability improves. Also you should avoid intense forward flexion of the spine including Short Spine, Knee stretch with a curved back, and Mermaid with a twist.
In other words avoid exercises where you are putting weight on your spine in a forward bending position and twisting. The exercises that are typically recommended are those that:
encourage extension, like: Knee stretch with a flat back, Down stretch, and Eve’s lunge;
work the legs, like: Legs in straps and Warmup foot work;
emphasise core stability, like: Long stretch can support the spine without strain.
Conclusion
If you have been diagnosed with low bone density do the following:
Warm Up Footwork on heavy resistance to strengthen your legs and hips
Standing Side splits to improve balance
Arms in straps lying and sitting to strengthen your shoulders arms and spine
Legs in straps to strengthen and lengthen the hamstrings and quads
Jumping on your rebounder is safe and weight bearing building bone in the lower body.
If you are concerned about your bone density talk to your medical provider and ask for a simple Vit D blood test and a bone density test. You may also consult the National Osteoporosis Foundation
www.nof.org which can provide resources and information on osteoporosis and improving bone health.
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Disclaimer
The information shared in this article is for informational purposes only and is not intended as medical advice or a substitute for professional healthcare.
Osteoporosis and bone health vary greatly from person to person, and what works for one individual may not be suitable for another. For personalized guidance, diagnosis, or treatment, always consult a qualified healthcare professional.
written by Marjolein Brugman
Marjolein Brugman is the founder of lighterliving and Aeropilates. “lighterliving is a movement and lifestyle choice we can all make. Let’s make it simple – make one decision a day to be better and watch the small steps lead to big changes. Eat smart, stay active, and you’ll live to feel a lighter life."