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Pilates for Osteoporosis: An Essential Guide

Pilates for Osteoporosis

Image by Angelica Barbieri from Pixabay

Kent Probst, BS, MEd

Kent Probst is the owner of Long Healthy Life Blog

Why Pilates for Osteoporosis?

Osteoporosis is characterized by a low bone mineral density that makes people susceptible to fractures.  Anyone with osteoporosis should consider Pilates for osteoporosis. 


Osteoporosis affects 30% of women and 16% of men over the age of 50.   Because of the health care costs involved with treating osteoporosis, it’s important that people take a holistic approach to treating or preventing osteoporosis. 


It’s well known that exercise can reduce the risk of osteoporosis and subsequent fractures.


One form of exercise that people are using to address osteoporosis is Pilates.


Whether it’s Pilates or other forms of exercise, the weight bearing aspect is what improves volume, bone density and strength of the skeletal system.  


How to Incorporate Pilates for Osteoporosis

The American College of Sports Medicine recommends at least two exercise sessions per week to positively affect bone mineral density.  


Exercise that involves explosive or high impact movement should be avoided. 


Bending, twisting or compression of the spine should also be avoided, since it increases the risk of fractures. 


You should focus on strengthening the glutes, hamstrings, quadriceps and core to improve your balance and reduce your fall risk. 

Falls greatly increase the risk of fractures in people with osteoporosis.


You may need to modify your workout based on your health and fitness status.   Correct form and body mechanics are more important than the intensity of your workout.


The following workout is a great place to start if you’re new to Pilates.  You can also use the workout as a substitute if you’re already doing Pilates.

30 Minute Full Body Pilates – Osteoporosis-Safe Workout



If you have osteoporosis or osteopenia (low bone density), consult your physician before starting an exercise program.


Make sure your Pilates instructor is certified and knows the precautions and guidelines for osteoporosis.  


By following these guidelines, you’ll greatly increase your odds of success.  


Disclaimer: This post includes affiliate links, and I will earn a commission if you purchase through these links. Please note that I’ve linked to these products purely because I recommend them and they are from companies I trust. There is no additional cost to you.

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Hi, I'm Kent

As a personal trainer, exercise physiologist, and bodybuilder, I’ve dedicated my life to optimal nutrition, fitness and natural remedies. And putting it all into practice. Now I’m taking my experience and knowledge to the next level by helping others through blogging.


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