APRIL - Time to GIve Those Bones Some Love!!
Pilates Exercises to build up those Bones
Building and maintaining bone density is important throughout life, and incorporating exercise early on can contribute to long-term bone health. Here are some key recommendations for when to start exercising for bone density:
Childhood and Adolescence: The foundation for strong bones is laid during childhood and adolescence. Engaging in weight-bearing activities, such as running, jumping, and sports, helps stimulate bone growth and development. Adequate intake of calcium and vitamin D is also essential during these formative years.
Young Adulthood: Continuing with weight-bearing exercises into young adulthood supports the maintenance and further development of bone density. Weight training or resistance exercises can be beneficial for building and maintaining bone strength.
Throughout Adulthood: It's never too late to start exercising for bone health. As people age, bone density tends to decrease, and exercise becomes even more important to help prevent or manage conditions like osteoporosis. Weight-bearing exercises, strength training, and activities that involve impact or resistance can be beneficial.
Postmenopausal: Women, especially after menopause, are at a higher risk of bone loss due to hormonal changes. Weight-bearing exercises, strength training, and activities that improve balance can help reduce the risk of fractures.
Individual Health Considerations: Individuals with specific health conditions or concerns should consult with healthcare professionals before starting a new exercise routine. Tailoring exercises to individual needs and abilities is important to ensure safety and effectiveness.
Here are some pilates exercises that promote bone health:
Pilates is a low-impact form of exercise that focuses on building strength, flexibility, and endurance, making it suitable for people of various fitness levels. While Pilates may not be as high-impact as some weight-bearing exercises, running, walking, etc, it can still contribute to overall bone health through its emphasis on strength training and weight-bearing movements. Here are some Pilates exercises that can help build and maintain bone density:
Bridge: The bridge exercise engages the muscles in the lower back, buttocks, and thighs, providing a weight-bearing element for the spine and hips.
Saw : The saw is a seated exercise that involves rotation and flexion, engaging the core and promoting flexibility and strength.
Single Leg Circles: This exercise targets the abdominal muscles while also engaging the hip muscles, contributing to overall lower body strength.
Side Leg Series : Side leg lifts and other exercises in this series target the outer hip and thigh muscles, enhancing overall leg strength and stability with ankle weights.
Plank Variations : Plank exercises, such as the forearm plank or the plank on the Reformer, engage the core and upper body, promoting stability and strength.
Rolling Like a Ball: This exercise challenges balance and coordination while engaging the core muscles, contributing to overall stability.
While Pilates can be beneficial for bone health, it's important to note that weight-bearing and impact exercises (such as walking, running, or resistance training) are generally more effective for stimulating bone density. Pilates can be a valuable complement to a well-rounded fitness routine that includes a variety of exercises.
