pilates for bone health?

peggy_j · August 2012

Has anyone heard of (or tried) doing pilates to help our bones? Recently I saw that a class is being offered locally with this focus. When I googled "pilates bone health" I got 3.5 million hits, so apparently this isn't news to everyone, just me Any thoughts or comments?

LtotheK · August 2012

Everyone seems to have different opinions on this stuff, but the studies I've read, which were confirmed by my endocrinologist, is that walking, swimming, biking, yoga, and pilates do not have much bone building effect. It's the weight lifting, running, trampoline, and other exercises that "pound" the bones that have an effect.

I have also read that less than 4x a week weightlifting won't cut it. I get in 3x a week. There's a point at which I'm only able to do but so much! I'm osteopenic (who isn't, seriously) and osteoporotic in the spine, though from further reading, that area can be misleading.

peggy_j · October 2012

Somehow I missed this reply before. I know swimming isn't a bone-building exercise but I thought walking was--isn't it considered weight-bearing? Someone I know read that walking for 2 hours a week is a good target for bone health (since this is hearsay, I don't know the source).

can see why weight-lifting 4x a week would be better but isn't 3 good?

peggy_j · June 2013

I know this is an old thread but...I was sorting through some old paperwork I have on osteoporosis and in a couple booklets they did recommend pilates. Of course, now I can't find the exact section in the booklet but I believe the logic is that if you have osteoporosis or are close to it, you want to make sure your spine is aligned. FYI in case this helps anyone. I'm going to sign up for the class.

coraleliz · June 2013

I do Pilates once or twice a week. It challenges me. I'm not very limber,my balance isn't what it use to be(I'm only 54!), the breathing helps me(I've found other uses for it) & it sure does work the core. I like it better than Yoga. Good to know it may be helping my bones. I do the "pounding" stuff also.

ruthbru · June 2013

I love pilates. I don't know if it is good for bones, but it is certainly good for balance and building your core strength.

ballet12 · June 2013

My sense of Pilates would be that it would be good once you have osteoporosis (but under careful guidance). It is not the kind of exercise that actually prevents osteoporosis. That would have to be weight bearing exercise. Often they do "plank" during a Pilates class, and that is weight bearing, but most other parts of Pilates classes are not so. I'll ask my dance teacher who actually trained with Joseph Pilates and teaches very strenuous Pilates classes. She also has osteoporosis, but from extremely aggressive treatments for Inflammatory Breast Cancer (including bone marrow transplant--and lots of steroid-based meds).

peggy_j · June 2013

Thanks everyone for your feedback. I go to the gym and do other exercise but have never tried pilates in any form. Ruth, thanks for your comments. I was always a klutzy kid, so it wouldn't hurt to improve my sense of balance regardless. ballet12, if your dance teacher has an opinion, I'd love to hear it.

I found the course descriptions for "Pilates for Bone Building." For each course there's a one-paragraph description, but I'll summarize. In the "intro" class they focus on breathing, posture and proper alignment. (and "core control of the deep abdominal and trunk"). This is all in preparation for the next course. Then, once students graduate to the actual Pilates for Bone Building course, it also includes weight bearing exercise and fracture prevention (etc. I'm not doing this justice). These courses are taught through a physical therapy office and they can be taken by patients with osteoporosis or osteopenia.

I'm seeing my endocrinologist next week so if I have time, I'll ask his opinion. Seems like it wouldn't hurt and may actually help. If anyone has other opinions, I'd be curious to know what you think.

ruthbru · July 2013

If anyone wants some fun exercise buddies, check out the 'Lets Post Our Daily Exercise' thread on the Fitness Forum.

Momine · July 2013

LtotheK, you said "osteoporotic in the spine, though from further reading, that area can be misleading." Could you direct me to what you read, because I have severe osteopenia on the spine, but none in the hip.

As for pilates, yoga, walking etc., I was a tiny bit osteopenic in my hip 6 moths ago, but on my last scan I was slightly above normal. That is from 1 hour of walking a day and 3X30 minutes of weight work a week. I have now added some yoga to get at the spine better, hopefully, because there the problem is pronounced.

ruthbru · July 2013

I'm thinking if you do pilates with toning bands, that might up the weight bearing quotient.

peggy_j · November 2013

Just wanted to check in on the class I've taken, in case anyone is considering taking it themselves. I signed up for the course "Intro to Pilates for Bone Health" and have attended two class sessions. They are focusing on form as we try new exercises. In the regular (post-Intro) class, they'll add weights. Our class is small (four students; I'm in my late 40s, I think the others are in their 50s) and we're getting a lot personal attention from the instructor, which is great. (this seems like a great class to do with an instructor vs. a DVD; a couple times when I tried new exercises I felt strain in my lower back, so it helped to get hands-on feedback). One of my docs said she thought this type of exercise could definitely improve bone density. I know I'll be developing muscle and improving balance, so that's a plus too (even if the bone density part doesn't pan out). So from my perspective, it's been great. (and also is making more aware of my posture--a win there too)

pilates for bone health?

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