October 27th, 2024

​Build Dem Bones!

 By Jackie Leon Sysum 

With skeleton decorations everywhere at the moment, it seems like a good time to talk about the importance of keeping bones strong. 

Osteoporosis occurs when the mesh-like structure within bones becomes thin, causing bones to become fragile and break easily. It affects over three million people in the UK. One in three women and one in five men, aged over fifty have the condition. It is a "silent" disease. There are typically no noticeable symptoms, so it is often not diagnosed until a fracture occurs. Fractures can happen in different parts of the body, but the wrists, hips and spine are most commonly affected. Spinal fractures can cause loss of height and curvature of the spine.

Bone density naturally decreases from the age of 35. Some people will have hereditary factors or medical conditions which make developing osteoporosis more likely, but there are steps we can all take to keep bones as strong as possible. These include a healthy diet which is rich in calcium and vitamin D, and not smoking or drinking a lot of alcohol.

One of the most important ways to ward off osteoporosis is to exercise regularly. Some forms of exercise are better than others. Whilst cycling and swimming are great ways to maintain fitness, bodyweight is supported by the bike or the water, so they are not so beneficial for building bone strength as weight bearing exercise like walking, and.........PILATES!

A Pilates class includes exercises which make your body work against gravity and improve your strength and balance without putting too much stress on bones. You may use balls, bands, a magic circle or small weights to add resistance for a further challenge.

If you already have a diagnosis, make sure you seek out a small class with an experienced practitioner. Not all exercises are suitable for osteoporosis, including deep spinal flexion (curling down to touch your toes or roll-ups). Your teacher will be able to provide you with alternative exercises that don't put undue pressure on your spine.

Happy Halloween!

                                                     "A man is as young as his spinal column."
                                                                           
                                                                      Joseph Pilates

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