01/05/2026
From Liz , the Pilates teacher at the Institute….
Bone Health and Exercise
Bone health is one of the most important subjects in fitness, yet it is often ignored until a problem appears. Many people think about muscles, weight loss, or flexibility but rarely think about the strength of the skeleton that supports everything else. Quietly, year by year, bone density can be reduced if we do not challenge the body in the right way.
As we age, bone tissue naturally changes. For some people, especially after midlife, bone mineral density can decline more rapidly. This may lead to osteopenia or osteoporosis, increasing fracture risk. The encouraging news is that bones are living tissue. They respond to load, movement, and lifestyle habits.
Exercise is one of the most effective non-medical tools for supporting bone health. Bones adapt when they experience force through muscles pulling on them and impact travelling through the body. This means complete inactivity is rarely a winning strategy, despite how enthusiastically some people practise it.
Weight-bearing exercise is valuable. Walking, stair climbing, dancing, hiking, and controlled standing exercise can all help. Resistance training is equally important. Using weights, resistance bands, springs, or bodyweight challenges muscles, and stronger muscles place positive demand on bone.
Where does Pilates fit in? Pilates can be extremely useful, particularly for posture, balance, coordination, spinal support, mobility, and confidence in movement. These qualities matter greatly because falls are a major cause of fractures. Pilates can help people move better, stand taller, and feel safer in their bodies.
Traditional low-load Pilates alone may not provide enough stimulus to maximise bone density improvements. It is often best combined with walking and progressive resistance exercise. Pilates becomes part of a bigger strategy rather than the only tool in the box.
Technique matters. People with osteoporosis or low bone density need careful programming. Loaded spinal flexion, aggressive twisting, or poorly controlled movements may not be suitable for everyone. Individual assessment, medical guidance where needed, and sensible progression are essential.
Lifestyle also matters. Adequate protein, calcium, vitamin D, sleep quality, and avoiding smoking all support bone health. Exercise cannot fully outvote poor habits, though many try.
The message after 50, and frankly before 50 too, is simple. Do not wait for weakness to announce itself. Build strength now. Move regularly. Add load intelligently. Improve balance.
Your bones are listening to how you live. Give them a reason to stay 💪 strong and move daily!!
