Pilates for Bone Health

One in two women and one in four men over the age of 50 will experience osteoporosis-related bone fractures in their lifetimes. Studies on supplements, diet, and medication have resulted in conflicting findings, but the one thing that research has continuously supported for osteoporosis is exercise. It is important, however, to do osteoporosis-appropriate exercises.

Traditional Pilates practiced in a gym or with an untrained instructor can actually increase the number of fractures due to the large prevalence of flexion exercises, which put stress on the vertebral bodies. However, Pilates done in neutral spine with appropriate modifications for osteoporosis is extremely beneficial.

This type of Pilates addresses the problems associated with osteoporosis in many ways. It puts good strain or force on the bones, causing the body to actually build bone mass. Pilates also improves posture, which reduces the very common occurrence of fractures from daily movements such as lifting or simply sneezing. It builds muscle mass with symmetry, creating increased strength and support with aligned bones. It also improves balance, which is extremely important to avoid falling, another common cause of fractures in those with the disease.

The following exercise series addresses osteoporosis in each of the three ways mentioned above, increasing bone mass and improving posture and balance. They can be done at home with no props and are easy enough for any level.

Dead Bug (Modified Hundred)

Begin by lying on your back on a soft mat with your arms reaching up to the sky. Keep your spine neutral so that you have a small space under your lower back and neck, maintaining the natural curves of your spine. Breathe into the back of your ribs, expanding your rib cage outward in all directions. On an exhale, tighten your transverse abdominus (the muscle that wraps around your waist) and lift your legs one at a time into a chair position (90 degrees at the hips and knees position).

To perform one rep, reach one arm and the opposite leg away from each other but only as far as you can maintain your neutral spine. Bring the arm and leg back in. Repeat on the other side, reaching the opposite fingers and toes away from each other and returning to center to complete the rep. Perform 10 reps.

Swimming

Lie on your stomach with your arms extended overhead on the mat. Keeping your spine neutral and your abdominals wrapped, inhale and lift your upper torso and arms off the mat. Lift only as high as you can while keeping the extension in your upper torso rather than overarching your lower back. You may leave the arms on the mat for support, if necessary. Repeat twice more.

If you would like to advance, hold the third extension up and lift both legs as well. Begin making small flutter kicks with the arms and legs in opposition as though you are tapping the water and swimming while maintaining the lift of the torso. Remember to breathe. Swim for 10 to 20 counts.

Standing Series

Stand with a tall, lengthened spine. Lift one foot off the floor and balance for 10 to 20 seconds. Repeat on the opposite leg.

If you would like to advance, hold the lifted leg up and continue into this walking series: Standing on one leg, bend the standing knee while reaching the lifted leg behind you, keeping it off the floor. You may tip the torso forward but maintain a long, neutral spine while doing so. Bring the lifted leg back in and return to a long, vertical torso to finish. Perform 10 on each leg and then switch to complete the opposite side.

— Erika Bloom

Eating for Heart Health

Exercise is crucial, but nutrition counts, too. If you think that popping a calcium supplement is the answer to keeping your bones healthy, Annemarie Colbin, PhD, wants you to think again. All women (and men, too!), especially those at risk for osteoporosis, should read her new book, The Whole-Food Guide to Strong Bones. Colbin, founder and CEO of the Natural Gourmet Institute for Health and Culinary Arts in New York, shares the science of bone loss and gain and gives you a recipe that will help keep your skeleton intact.
www.newharbinger.com