The answer to that question is undoubtedly YES! Did you know that peak bone mass is achieved at an early age (age 16-20 in girls and age 20-25 in young men), and that women and men alike begin to lose bone in their mid-30s! For women, as they approach menopause, they lose bone at a greater rate, from 2-3 per cent per year.
At least 1 in 3 women and 1 in 5 men will suffer from an osteoporotic fracture during their lifetime and over 80% of all fractures in people 50+ are caused by osteoporosis.
So what can you do?! Of course, after checking with your doctor, the recommended types of exercise for adults facing bone loss is to incorporate weight bearing exercises, as well as exercises that improve balance and coordination, and exercises that work on your posture and strengthening the back. The balance and coordination exercises help decrease the likelihood of a bad fall and lower the risk of fracture. The spine can be especially affected by loss of bone density, so focusing on posture and back muscles help protect the spine from fractures.
The Mayo Clinic includes this specific reminder:
Remember: if you have osteoporosis, aerobic exercise is not enough. Strength training and balance training are essential to maintain bone and muscle, and prevent falls.
Of course there are some things that aren’t good for osteoporosis. In general high-impact exercises such as jumping, running or jogging can lead to fractures in weakened bones. Exercises in which you bend forward and twist your waist, such as touching your toes or doing situps, can increase your risk of compression fractures in your spine. Other activities that may require you to bend or twist forcefully at the waist are golf, tennis, bowling and some yoga poses.
Lucky for you, we have a balance studio workshop especially designed to include all those strengthening, low-impact weight bearing exercises that avoid any risky moves for those with osteoporosis. Join Susan J. for Pilates for Buff Bones workshop on Saturday 9/17 12:30pm- 1:30pm! Pilates for Buff Bones is a medically endorsed full body workout that incorporates safe bone strengthening and balance improving exercises within the framework of a Pilates mat setting. The class also includes strength training, therapeutic exercise and functional movement