Pilates for Active Aging: A Guide to Osteopenia, Osteoporosis and Sarcopenia
Pilates is all about body and mind empowerment. It makes you strong from the inside out and allows you to get to know your body so you can move mindfully and purposefully. Muscle loss happens to all of us and any women and even some men develop osteoporosis/osteopenia as they age. Staying active and strengthening your body is not a luxury but a necessity that we should all prioritize. This guide is to help you understand how to safely do pilates workouts as you age and understand what you CAN be doing to delay the effects of aging.
What is Osteopenia and Osteoporosis?
According to the Cleveland Clinic, Osteopenia is a loss of bone density. Having reduced bone density means your bones don’t have as much mineral content as they should. Osteoporosis is a disease that weakens your bones. It makes your bones thinner and less dense than they should be.
Osteopenia is the precursor to Osteoporosis. It most definitely means that if you've been diagnosed with this, NOW is the time to start exercising if you aren’t already. You CAN move the needle and either slow things down or sometimes even reverse what’s happened thus far! It also means you should start modifying your workouts so they’re guaranteed safe but also still effective.
Bone loss typically starts to occur after 50 and/or postmenopause. Regular bone density checks are important as you often cannot feel bone loss. You may notice it with changes in your posture or height but that’s not always the case. If you’re in one of those two groups and you haven’t had a bone density screening, speak with your doctor.
So what does this look like?
Bone loss/fracture can occur anywhere in the body but it is typically found in the hips, the vertebrae of the spine and the wrists. There is not much to modify if you have osteoporsis in the hips/wrists but it does mean you should be proactive. If you have osteoporosis in the spine, this is when there are modifications that we need to look at.
If you’re reading this and starting to fret. Do not worry! There is so much more you CAN DO versus what you shouldn’t be doing. Being proactive is always a great way to stay motivated and in a positive mindset.
What you should focus on:
Weight bearing exercises to build bone density
Posture focused exercises to help keep your back up right
Balance focused work to help avoid/prevent falling
Lots of standing work to help bring pilates into action in real life
Being able to get up/down from a chair and the ground with out your hands
Core strength to help you stay centered and stable
Hip strengthening exercises to support your back, hips, knees, and ankles
Roll to your side to get up and down off your back
Basically everything pilates works on!
Be sure to check out all of the classes in the “Flexionless” and “Pilates for Active Aging” categories for workouts that are safe and effective!
Once you feel confident with knowing the do’s and don’ts, don’t be afraid of taking classes that aren’t specific to your exact needs! Taking ownership over what you need and applying it to all kinds of workouts is such a powerful thing. You are strong and capable!
What to avoid:
Forward flexion - exercises that fold/round you forward such as spine stretch forward and curling up
If you have osteopenia, see how lifting your head, neck, shoulders off of the mat feels. If it doesn’t feel good, then leave your head down. If you’re unsure, better to error on the side of caution and keep your head down. There’s plenty of ways to work your abdominals with out lifting your head up
If you have osteoporosis definitely keep your head on the mat
Loaded flexion - exercises that roll such as roll like a ball, open leg rocker, seal, roll over, and overhead
If you have osteopenia, exercises like half roll down or the roll up can be ok if they feel OK for you
If you have osteoporosis you should omit any kind of rolling including roll up
To transition from the mat to sitting up right, do not “rock up to sit”
Forward flexion with a twist - such as saw or criss cross
Be mindful of bending over and twisting to get things off the floor
What is Sarcopenia?
The definition of Sarcopenia is age related decline in muscle mass and strength and starts at age 40. I recently learned this statistic and was shocked at the age in which it starts. The BEST thing you can do for your bones is be strong and stable in your muscles and joints. If you are strong and stable then you have the support you need to move through life.
Pilates is a strength building workout that helps you move better and more efficiently. It will work your whole body in a holistic way allowing you to live life, better!
Typically, people don’t break bones doing pilates or exercise, they break bones stepping wrong off the curb, picking up a heavy bag, etc. If you’d like to read more about this, you can check out Dr. Peter Attia’s recent article here. He is a leader in the longevity world and a fantastic resource.
What about exercising outside of pilates?
While pilates is absolutely a great way to strengthen your body, build bone density, improve balance, posture, and more. There are other great things you can do for your body that pilates doesn’t cover.
Lifting heavy weights creates a different kind of load to the bones that is extremely beneficial. If you are a woman, there are many studies that highlight the benefits on not only our bones but also our hormones (hello menopause). If you’d like to read more about this or are looking for legitimate resources, check out Dr. Stacy Sims. She is a leader in women’s health.
What about cardio? Cardio is great but it actually doesn’t decline like muscle strength as we age. This being said, exercising our hearts is super important and a good “high” post cardio session feels great. It’s one of the many reasons I run! If you’re not a runner and are looking to add cardio to your workouts, now really isn’t the time to start running especially if you have bone loss happening. My recommendation is walking on an incline. This can be on a treadmill or a hilly/brisk walk outside. Walking on an incline is a great way to really challenge your heart without the pounding of running. It is also a GREAT glute workout. I promise you will feel the effects of this! You can also check out cycling which is also fun but it is seated exercise. Most people need to get out of a chair and upright. This being said, if biking is more enjoyable/accessible/supportive to you then go for it! Staying consistent is key so make choices that actually work for you.
Keep social gatherings active. This is another way to keep your body moving and make things fun. The world has gone crazy for pickleball, but there’s also tennis, golf, and walks with friends. Connecting with others is an essential part of aging, according to Dan Buettner, it looks like one of the keys to living to 100! By doing activities with people you love you’re filling your cup in many ways. I love playing tennis with friends because I am outside, having fun with people I enjoy and am moving my body. It’s a triple win in my book!
Exercising strengthens your brain and protects you against neurodegenerative diseases. It benefits your mood and people who exercise regularly often have better mental health than those who don’t. There was a great article recently in the NYT about exactly how this works, you can read it here. It’s a strong argument for the importance of exercise in regards not just to how we look. As someone who recently lost a family member who battled dementia, it is hard to watch and experience. If there are things we can do to strengthen our brain, memory while simultaneously prevent things like Alzheimers, I am in!
Sitting is the new smoking. I’ve said it once and I’ll say it again. Sitting does a lot to our posture, our backs, our hips and more. By staying aware of how we move our bodies daily and prioritizing an active life you can prevent a lot of wear and tear on your body! Keep moving and your mind and body will thank you!
I hope you have found this informative and insightful. Empowering and educating people with pilates is my goal. Yes I want to work you out and feel the burn but I also want you to own your mind and body with the power of pilates. If you have questions and/or comments you can drop them below or shoot me an email! If you know someone who can benefit from this please share the wealth with them!
xx, Ashley